28 Day Bikini Body
Bulking
Intermediate
Machine strength
Plan Details
The 28 Day Bikini Body routine by CaraChristieUttinger is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
After lifting, perform 20-30 mins HIIT. 30 seconds all out then 90 seconds rest. On Cardio days do 45 minutes of your choice cardio workout. Keep your heart rate between 65%-75% the whole time. Repeat this weekly plan for four weeks. Each week try to advance a little more. Add more reps, another set, look how to build on the move to make it more challenging etc.
Routine detail
Day 1
New Workout
Est. 0 min
10 exercises
Barbell Romanian Deadlift
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Machine Assisted Pull-Up
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Cable One-Arm Bicep Curl
3 Sets x 10 Reps
Stability Ball V-Up
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Day 2
Cardio 45 mins 65-75% HR
Est. 0 min
1 exercise
Aerobics
1 Set
Day 3
New Workout
Est. 0 min
9 exercises
Box Jump Multiple Response
4 Sets x 10 Reps
Barbell Squat
4 Sets x 10 Reps
Lateral Ski Jumps
4 Sets
Stability Ball Walking Lunge
4 Sets x 10 Reps
Jump Rope
4 Sets
Cable Chest Press (Supine Stability Ball)
4 Sets x 10 Reps
Seated Leg Tuck
4 Sets x 10 Reps
Dumbbell Pullover on Stability Ball
4 Sets x 10 Reps
Cross Body Crunch
4 Sets x 10 Reps
Day 4
Cardio 45 mins 65-75% HR
Est. 0 min
1 exercise
Aerobics
1 Set
Day 5
New Workout
Est. 0 min
10 exercises
Barbell Romanian Deadlift
3 Sets x 12 Reps
Dumbbell Step-Up
3 Sets x 12 Reps
Stability Ball Wall Squat
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Dumbbell Fly (Stability Ball)
3 Sets x 12 Reps
Jump Rope
3 Sets
Machine Assisted Pull-Up
3 Sets x 12 Reps
T Bar Row
3 Sets x 12 Reps
Decline Bench Rotational Sit-Up
3 Sets x 10 Reps
Plank
3 Sets
Day 6
Cardio 45 mins 65-75% HR
Est. 0 min
1 exercise
Aerobics
1 Set
Day 7
New Workout
Est. 0 min
0 exercises
This day is empty
