12 Weeks Bikini Comp Ready

Taken from the website Muscle and Strength my own use: 12 Week program to get the body ready for bikini  competition. Needs to be done in conjunction with proper nutrition. Aim for 30 to 45 minutes of cardio five times a week in addition to the exercises (stair machine, bike or treadmill 10% incline).

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Cardio 30-45min

Rest/ Cardio

Yoga

Yoga/ Cardio

Leg Extension

Lunge (Barbell)

Leg Press

Stiff Leg Deadlift

Standing Calf Raise

Seated Calf Raise

Legs

Bench Press (Barbell)

Incline Chest Fly (Dumbbell)

Pec Deck (Machine)

Lateral Raise (Machine)

Reverse Pec Deck

Lateral Raise (Cable)

Front Raise

Behind-The-Neck Press (Smith Machine)

Chest/ shoulders

Hyperextension

Pullover (Dumbbell)

Bicep Curl (Dumbbell)

Single Arm Overhead Tricep Extension

Bicep Curl (Cable)

Tricep Pushdown (Cable)

Broomstick Twist

Hanging Leg Raise

Back / arms / abs

Lat Pulldown

T-Bar Row

Seated Wide-Grip Row (Cable)

Straight Bar Lat Extension

Lying Knee Raise

Abs Crunch (Bodyweight)

Back/ Abs

Knee Raise (Captain's Chair)

Back/  Abs

Lunge (Bodyweight)

Cardio

Legs/ Ams / Abs

Close grip push-up to failure between exercises

Seated Military Press (Smith Machine)

Chest/ Shoulders

Bench Press (Dumbbell)

Lateral Raise (Dumbbell)

Preacher Curl (EZ Bar)

Legs / Arms / Abs

Legs/ Arms/ Abs

Leg day

Legs / Arms/ Abs

Close pushup to failure between each exercise 

Close push up to failure between each exercise

Jumping Jack squat or lunge or step up to failure  between exercises

Close grip incline push-up to failure between exercises

Jumping Jack squat or lunge or step Up to failure between exercises

Jumping Jack squats or lunge or step up to failure between exercises

Incline close grip push-up to failure between exercises

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