Bikini Prep Schedule 5
loriam avatar loriam
Jul 18th 2019
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Bikini Prep Schedule 5

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4 DAYS - General Fitness - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

5 weeks
4 days of strength
1 day of plyo
4 days of cardi

lower  10 exercises, 1 hr 2 mins

3x8 reps

rest: 60s
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Dumbbell Stiff-Leg Deadlift exercise demonstration
Dumbbell Stiff-Leg Deadlift

3x8 reps

rest: 60s audio icon
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Hack Squat exercise demonstration
Hack Squat

3x8 reps

rest: 60s audio icon
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Band Squat exercise demonstration
Band Squat

3x8 reps

rest: 60s audio icon
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Bridge exercise demonstration
Bridge

3x8 reps

rest: 60s audio icon
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Rocket Jump exercise demonstration
Rocket Jump

3x8 reps

rest: 60s audio icon
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3x8 reps

rest: 60s
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Single-Leg Kickback exercise demonstration
Single-Leg Kickback

3x8 reps

rest: 60s audio icon
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Barbell Hip Thrust exercise demonstration
Barbell Hip Thrust

3x8 reps

rest: 60s audio icon
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Back Hyperextension exercise demonstration
Back Hyperextension

3x8 reps

rest: 60s audio icon
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upper  11 exercises, 1 hr 7 mins

3x8 reps

rest: 60s
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Barbell Clean exercise demonstration
Barbell Clean

3x8 reps

rest: 60s audio icon
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Machine Landmine Row (Reverse Grip) exercise demonstration
Machine Landmine Row (Reverse Grip)

3x8 reps

rest: 60s audio icon
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Machine Shoulder Press exercise demonstration
Machine Shoulder Press

3x8 reps

rest: 60s audio icon
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1x0 reps

rest: 60s
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Dumbbell Around the World exercise demonstration
Dumbbell Around the World

3x8 reps

rest: 60s audio icon
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Cable Seated Row exercise demonstration
Cable Seated Row

3x8 reps

rest: 60s audio icon
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Knee Tuck Jump exercise demonstration
Knee Tuck Jump

3x8 reps

rest: 60s audio icon
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Dumbbell Seated One-Arm Tricep Extension exercise demonstration
Dumbbell Seated One-Arm Tricep Extension

3x8 reps

rest: 60s audio icon
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Dumbbell Concentration Curl exercise demonstration
Dumbbell Concentration Curl

3x8 reps

rest: 60s audio icon
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Hip Raise exercise demonstration
Hip Raise

3x8 reps

rest: 60s audio icon
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lower  10 exercises, 1 hr 2 mins

3x8 reps

rest: 60s
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3x8 reps

rest: 60s
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Dumbbell Stiff-Leg Deadlift exercise demonstration
Dumbbell Stiff-Leg Deadlift

3x8 reps

rest: 60s audio icon
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3x8 reps

rest: 60s
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Barbell Hip Thrust exercise demonstration
Barbell Hip Thrust

3x8 reps

rest: 60s audio icon
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Bridge exercise demonstration
Bridge

3x8 reps

rest: 60s audio icon
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Dumbbell Reverse Lunge exercise demonstration
Dumbbell Reverse Lunge

3x8 reps

rest: 60s audio icon
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Box Jump Multiple Response exercise demonstration
Box Jump Multiple Response

3x8 reps

rest: 60s audio icon
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Single-Leg Glute Bridge exercise demonstration
Single-Leg Glute Bridge

3x8 reps

rest: 60s audio icon
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Bench Hip Thrust exercise demonstration
Bench Hip Thrust

3x8 reps

rest: 60s audio icon
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plyo  8 exercises, 49 mins

3x8 reps

rest: 60s
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Box Jump Multiple Response exercise demonstration
Box Jump Multiple Response

3x8 reps

rest: 60s audio icon
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Dumbbell Plie Squat exercise demonstration
Dumbbell Plie Squat

3x8 reps

rest: 60s audio icon
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3x8 reps

rest: 60s
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Barbell Hip Thrust exercise demonstration
Barbell Hip Thrust

3x8 reps

rest: 60s audio icon
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Split Jump exercise demonstration
Split Jump

3x8 reps

rest: 60s audio icon
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Back Hyperextension exercise demonstration
Back Hyperextension

3x8 reps

rest: 60s audio icon
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Barbell Kneeling Squat exercise demonstration
Barbell Kneeling Squat

3x8 reps

rest: 60s audio icon
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