Bikini Prep-Schedule 1

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RATING: 60 (FROM 3 JEFIT MEMBERS)

3 DAYS - Sport Specific - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

5 week rotation

Lower Body 7 exercises, 41 mins

	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Barbell Hip Thrust	3x8 reps	rest: 60s
Back Hyperextension	3x8 reps	rest: 60s
Forearm Plank with Hip Abduction	3x8 reps	rest: 60s

Upper Body 9 exercises, 56 mins

Barbell Military Press	3x8 reps	rest: 60s
Machine Inverted Row	3x8 reps	rest: 60s
Barbell Ab Rollout	3x8 reps	rest: 60s
Dumbbell Side Bend	3x8 reps	rest: 60s
Scissor Kick	3x8 reps	rest: 60s
Dumbbell Alternating Deltoid Raise	3x8 reps	rest: 60s
Dumbbell Bent-Over Row	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Passive Opening Twist	3x8 reps	rest: 60s

Lower Body 8 exercises, 47 mins

Upper Body 8 exercises, 50 mins

Dumbbell Bench Press	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Cable Rope Face Pull	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 60s
Dumbbell One-Arm Hammer Shoulder Press	3x8 reps	rest: 60s
Cable Standing Row	3x8 reps	rest: 60s
Band Reverse Fly	3x8 reps	rest: 60s
Ab Draw Leg Slide	3x8 reps	rest: 60s