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2021-22 JJ Bikini Prep
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The 2021-22 JJ Bikini Prep routine by SarahSecrest is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
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Routine detail
Mon
Biceps, Triceps, Abs
Est. 0 min
8 exercises
Barbell Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Plank
3 Sets
Tue
Chest, Shoulders, Glutes
Est. 0 min
10 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Reverse Lunge Crossover
3 Sets x 8 Reps
Wed
Quads, Hamstrings, Calves
Est. 0 min
9 exercises
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Cable Standing Leg Curl
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Thu
Back, Bicep, rear delts, Glutes, Abs
Est. 0 min
13 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Cable One-Arm Bicep Curl
3 Sets x 8 Reps
Cable Rope Deltoid Row
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Plank
3 Sets
Fri
Shoulders, Triceps, Calves
Est. 0 min
9 exercises
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Machine Seated Tricep Dip
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Sat
Hamstrings, Quads, Glutes
Est. 0 min
9 exercises
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Bodyweight Rear Lunge
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Sun
Cardio
Est. 0 min
1 exercise
Elliptical Training
3 Sets
