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bikini season
General
Advanced
Machine strength
Plan Details
The bikini season routine by jyboen is a 31 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Day 2
GLUTES AND LEGs
Est. 53 min
8 exercises
Barbell Single-Leg Squat
3 Sets x 8 Reps
Hack Calf Raise
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Box Jump Multiple Response
3 Sets x 8 Reps
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Barbell Bench Squat
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Day 3
core
Est. 37 min
6 exercises
Dumbbell Rotational Decline Sit-Up
3 Sets x 8 Reps
Decline Bench Alternating Knee Raise
3 Sets x 8 Reps
Cable Side Bend
3 Sets x 8 Reps
Decline Bench Weighted Twist
3 Sets x 8 Reps
Alternating Leg Bridge
3 Sets x 8 Reps
Bench Plank
3 Sets
Day 4
REST
Est. 0 min
0 exercises
This day is empty
Day 6
back
Est. 39 min
6 exercises
Cable Upper Row
3 Sets x 8 Reps
Cable Rope Lat Pulldown
3 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Cable Pull Through
3 Sets x 8 Reps
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Day 7
abs and arms
Est. 54 min
9 exercises
Barbell Tricep Press (Supine)
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 8 Reps
Decline Bench Weighted Twist
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 8 Reps
Decline Bench Alternating Knee Raise
3 Sets x 8 Reps
Band Alternating Bicep Curl
3 Sets x 8 Reps
Alternating Reverse Hyper (Flat Bench)
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Day 8
legs
Est. 45 min
7 exercises
Calf Press On Leg Press
3 Sets x 8 Reps
Kettlebell Front Squat
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Calf Raise
3 Sets x 8 Reps
Machine Squat
3 Sets x 8 Reps
Cable Leg Kickback
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Day 9
glutes and core
Est. 45 min
7 exercises
Barbell Glute Bridge
3 Sets x 8 Reps
Stability Ball Dumbbell Sit-Up
3 Sets x 8 Reps
Decline Bench Leg Raise
3 Sets x 8 Reps
Cable Side Bend
3 Sets x 8 Reps
Bench Oblique Crunch
3 Sets x 8 Reps
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Stability Ball Pull-In
3 Sets x 8 Reps
Day 10
back
Est. 26 min
4 exercises
Barbell Deadlift
3 Sets x 8 Reps
Cable Rope Lat Pulldown
3 Sets x 8 Reps
Stability Ball Back Extension with Hands Behind Head
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Day 11
abs and arms
Est. 44 min
7 exercises
Cable Reverse Curl
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Bench Plank
3 Sets
Cable One-Arm Tricep Extension (Kneeling)
3 Sets x 8 Reps
Jackknife Sit-Up
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Cable Wrist Curl
3 Sets x 8 Reps
Day 12
glutes and legs
Est. 46 min
7 exercises
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Stability Ball Hamstring Curl to Bridge
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Kettlebell Front Squat
3 Sets x 8 Reps
Day 14
back and abs
Est. 45 min
7 exercises
Cable Rope Lat Pulldown
3 Sets x 8 Reps
Cable Elevated Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Cambered Row (Prone)
3 Sets x 8 Reps
Decline Bench Weighted Twist
3 Sets x 8 Reps
Barbell Good Morning
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Day 15
arms and Glutes
Est. 52 min
8 exercises
Barbell JM Press
3 Sets x 8 Reps
Cable One-Arm Reverse Curl
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Cable Drag Curl
3 Sets x 8 Reps
Cable Hip Abduction
3 Sets x 8 Reps
Barbell Rear Tricep Extension
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Day 16
legday
Est. 39 min
6 exercises
Barbell Rocking Standing Calf Raise
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Box Jump Multiple Response
3 Sets x 8 Reps
Barbell Deep Squat
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Day 17
abs
Est. 52 min
8 exercises
Bench Oblique Crunch
3 Sets x 8 Reps
Decline Bench Weighted Twist
3 Sets x 8 Reps
Stability Ball Pull-In
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Stability Ball Hand and Foot Exchange
3 Sets x 8 Reps
Cable Upward Chop
3 Sets x 8 Reps
Stability Ball One-Arm Bridge
3 Sets x 8 Reps
Cable Pallof Press with Rotation
3 Sets x 8 Reps
Day 21
back and glutes
Est. 39 min
6 exercises
Chin-Up with Knee Raise
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Cable Rope Seated Row
3 Sets x 8 Reps
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Day 22
abs&arms
Est. 38 min
6 exercises
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Cable Side Bend
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Decline Bench Weighted Twist
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 8 Reps
Day 23
legday
Est. 33 min
5 exercises
Hack Squat
3 Sets x 8 Reps
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Dumbbell Plie Squat
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Day 24
legday+glutes
Est. 47 min
5 exercises
Cable Hip Abduction
4 Sets x 20 Reps
Machine Single-Leg Press
3 Sets x 20 Reps
Decline Bench Weighted Twist
3 Sets x 8 Reps
Box Jump Multiple Response
3 Sets x 10 Reps
Barbell Lateral Lunge
3 Sets x 20 Reps
Day 26
back and abs
Est. 45 min
7 exercises
Barbell Deadlift
3 Sets x 8 Reps
Decline Bench Alternating Leg Raise
3 Sets x 8 Reps
Bench Rotational Crunch
3 Sets x 8 Reps
Kettlebell Renegade Row
3 Sets x 8 Reps
Stability Ball Pull-In
3 Sets x 8 Reps
Cable Rope Lat Pulldown
3 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Day 27
glutes and arms
Est. 52 min
8 exercises
Barbell JM Press
3 Sets x 8 Reps
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Flutter Kick
3 Sets x 8 Reps
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Day 28
kondition legday
Est. 44 min
7 exercises
Cable Cross-Over
3 Sets x 8 Reps
Stability Ball Reverse Crunch
3 Sets x 8 Reps
Alternating Leg Bridge
3 Sets x 8 Reps
Split Jump
3 Sets x 8 Reps
Barbell Lateral Lunge
3 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
Cable Elevated Row
3 Sets x 8 Reps
Day 29
core workout
Est. 37 min
6 exercises
Stability Ball Hand and Foot Exchange
3 Sets x 8 Reps
Jackknife Sit-Up
3 Sets x 8 Reps
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Decline Bench Weighted Twist
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Stability Ball Reverse Crunch
3 Sets x 8 Reps
Day 30
legday
Est. 33 min
5 exercises
Hack Squat
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Day 31
back
Est. 26 min
4 exercises
Cable Grip Lat Pulldown (Narrow Grip)
3 Sets x 8 Reps
Medicine Ball Overhead Slam
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Day 33
abs and glutes
Est. 44 min
7 exercises
Cable Side Bend
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Decline Bench Weighted Twist
3 Sets x 8 Reps
Decline Bench Leg Raise
3 Sets x 8 Reps
Cable Leg Kickback
3 Sets x 8 Reps
Decline Bench Alternating Leg Raise
3 Sets x 8 Reps
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Day 34
legs
Est. 34 min
5 exercises
Dumbbell Step-Up
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Dumbbell Single-Leg Squat
3 Sets x 8 Reps
Hack Calf Raise
3 Sets x 8 Reps
Box Jump Multiple Response
3 Sets x 8 Reps
Day 35
back
Est. 33 min
5 exercises
Barbell Romanian Deadlift
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Cable Rope Lat Pulldown
3 Sets x 8 Reps
Cable Reverse Crossover
3 Sets x 8 Reps
Cable Elevated Row
3 Sets x 8 Reps
Day 36
glutes and legs
Est. 45 min
7 exercises
Cable Hip Abduction
3 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
Stability Ball Hamstring Curl to Bridge
3 Sets x 8 Reps
Dumbbell Split Jump
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Cable Pull Through
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Day 38
core workout
Est. 32 min
5 exercises
Cable Side Bend
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Decline Bench Weighted Twist
3 Sets x 8 Reps
Stability Ball Pull-In
3 Sets x 8 Reps
Stability Ball Hand and Foot Exchange
3 Sets x 8 Reps
Day 39
arms
Est. 19 min
3 exercises
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Day 40
legs
Est. 45 min
7 exercises
Dumbbell Step-Up
3 Sets x 8 Reps
Dumbbell Plie Squat
3 Sets x 8 Reps
Split Jump
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
