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Superwoman Bikini transformation V2
Cutting
Beginner
Machine strength
Plan Details
The Superwoman Bikini transformation V2 routine by GeorgeTryfonos is a 7 day workout plan. It is a beginner level plan to achieve cutting fitness goals.
This program is to help you get your bikini summer body ready Nutrition In order to do you need to follow a nutrition plan that will help you loose fat. In order to do you need to be at -10% cals of your TDEE with 45% protein, 35% Carbohydrates and 20% fats. Training MONDAY: Legs and Abs TUESDAY: Rest day WEDNESDAY: Chest and Biceps THURSDAY: Glutes and Abs FRIDAY: Rest Day SATURDAY: Back, Shoulders and Triceps SUNDAY: Active rest
Routine detail
Mon
Legs/Abs
Est. 92 min
12 exercises
Step Machine
1 Set
Machine Leg Extension
3 Sets x 20,15,10 Reps
Barbell Squat
4 Sets x 20,15,10,8 Reps
Machine Leg Press
3 Sets x 20,15,10 Reps
Machine Leg Curl (Prone)
3 Sets x 20,15,10 Reps
Cable Hip Abduction
2 Sets x 20,15 Reps
Machine Calf Raise
2 Sets x 20 Reps
Bridge
3 Sets
Bird Dog
3 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Parallel Bar Hip Raise
3 Sets x 15 Reps
Step Machine
1 Set
Tue
Rest Day
Est. 0 min
0 exercises
This day is empty
Wed
Chest/Biceps
Est. 109 min
11 exercises
Machine Bench Press
4 Sets x 20,15,10,10 Reps
Dumbbell Incline Bench Press
4 Sets x 20,15,10,10 Reps
Dumbbell Incline Fly
3 Sets x 15,10,10 Reps
Machine Dip
3 Sets x 15 Reps
Dumbbell Incline Curl
3 Sets x 15 Reps
Dumbbell Hammer Curl (Cross Body)
6 Sets x 12 Reps
Cable One-Arm Bicep Curl
3 Sets x 18 Reps
Dumbbell Side Bend
4 Sets x 10,10,20,20 Reps
Plank
3 Sets
Weighted Trunk Rotation
3 Sets x 100 Reps
Recumbent Bike
1 Set
Thu
Glutes and Abs
Est. 73 min
12 exercises
Elliptical Training
1 Set
Dumbbell Squat
4 Sets x 25,20,15,10 Reps
Barbell Hip Thrust
4 Sets x 10,15,20,25 Reps
Dumbbell Step-Up
3 Sets x 16,20,24 Reps
Cable Pull Through
3 Sets x 30,20,15 Reps
Glute Kickback
4 Sets x 10,10,20,20 Reps
Machine Hip Abduction
3 Sets x 20,15,10 Reps
Machine Hip Adduction
3 Sets x 10,15,20 Reps
Machine Seated Calf Raise
2 Sets x 30 Reps
Leg Raise with Hip Thrust
3 Sets x 15 Reps
Reverse Hyper (Flat Bench)
3 Sets x 10 Reps
Step Machine
1 Set
Fri
Rest Day
Est. 0 min
0 exercises
This day is empty
Sat
Back/shoulders/triceps
Est. 84 min
12 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 20,15,10,10 Reps
Cable Seated Row
3 Sets x 10,15,20 Reps
Cable Shoulder Extension
3 Sets x 20 Reps
Cable Rope Face Pull
3 Sets x 20,15,10 Reps
Dumbbell Reverse Fly
3 Sets x 10,15,20 Reps
Leverage Shoulder Press
3 Sets x 20,15,10 Reps
Cable One-Arm Lateral Raise
6 Sets x 10 Reps
Machine Dip
3 Sets x 30,20,10 Reps
Cable High Pulley Tricep Extension
3 Sets x 10,15,20 Reps
Cable Shoulder Extension
3 Sets x 20 Reps
Back Hyperextension
3 Sets x 15 Reps
Elliptical Training
1 Set
Sun
Rest Day
Est. 0 min
0 exercises
This day is empty
