Bikini Prep Schedule 5
General
Advanced
Machine strength
Plan Details
The Bikini Prep Schedule 5 routine by loriam is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
5 weeks 4 days of strength 1 day of plyo 4 days of cardi
Routine detail
Day 1
upper
Est. 68 min
11 exercises
Scapular wall slide
3 Sets x 8 Reps
Dumbbell Snatch
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
Bent Arm Lateral Raise
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Barbell JM Press
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Day 2
lower
Est. 63 min
10 exercises
Seated Band Abduction
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Band Squat
3 Sets x 8 Reps
Bridge
3 Sets
Rocket Jump
3 Sets x 8 Reps
Smith Curtsy Lunge
3 Sets x 8 Reps
Glute Kickback
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Day 3
upper
Est. 68 min
11 exercises
Scapular wall slide
3 Sets x 8 Reps
Barbell Clean
3 Sets x 8 Reps
Machine Landmine Row (Reverse Grip)
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Toe Taps
1 Set
Dumbbell Around the World
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Knee Tuck Jump
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Hip Raise
3 Sets x 8 Reps
Day 4
lower
Est. 62 min
10 exercises
Seated Band Abduction
3 Sets x 8 Reps
Sumo RDL
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Sumo Bench Squat
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Bridge
3 Sets
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Box Jump Multiple Response
3 Sets x 8 Reps
Single-Leg Glute Bridge
3 Sets x 8 Reps
Bench Hip Thrust
3 Sets x 8 Reps
Day 5
plyo
Est. 49 min
8 exercises
Kettlebell Sumo Deadlift
3 Sets x 8 Reps
Box Jump Multiple Response
3 Sets x 8 Reps
Dumbbell Plie Squat
3 Sets x 8 Reps
TRX Squat Jump
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Split Jump
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Barbell Kneeling Squat
3 Sets x 8 Reps
