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Bikini Prep-Schedule 1
AUDIO TIP
Sport
Beginner
Body
Plan Details
The Bikini Prep-Schedule 1 routine by nfoxtrot is a 4 day workout plan. It is a beginner level plan to achieve sport fitness goals.
5 week rotation
Routine detail
Day 1
Lower Body
Est. 42 min
7 exercises
Band walk
3 Sets x 8 Reps
Box Squats
3 Sets x 8 Reps
Smith Machine Step up onto Box or Bench
3 Sets x 8 Reps
Sumo RDL
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Forearm Plank with Hip Abduction
3 Sets x 8 Reps
Day 2
Upper Body
Est. 56 min
9 exercises
Barbell Military Press
3 Sets x 8 Reps
Machine Inverted Row (Feet Elevated)
3 Sets x 8 Reps
Barbell Ab Rollout
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Scissor Kick
3 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Stability Ball Step offs
3 Sets x 8 Reps
Passive Opening Twist
3 Sets
Day 3
Lower Body
Est. 48 min
8 exercises
Band walk
3 Sets x 8 Reps
American Deadlift
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Curtsy Lunge
3 Sets x 8 Reps
Cable Leg Kickback
3 Sets x 8 Reps
RDL split leg Partial range of motion
3 Sets x 8 Reps
Cable Side kicks
3 Sets x 8 Reps
Bridge
3 Sets
Day 4
Upper Body
Est. 51 min
8 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Plank
3 Sets
Dumbbell One-Arm Hammer Shoulder Press
3 Sets x 8 Reps
Cable Standing Row
3 Sets x 8 Reps
Band Reverse Fly
3 Sets x 8 Reps
Ab Draw Leg Slide
3 Sets x 8 Reps
