Pre-Contest Weight Training Workout For A Bikini Model

A pre-competition weight training routine should be specific to your body type and have quality compounds for mass using a medium rep-range, occasionally high, and occasionally low.

Weight Training Workout

The intensity of your workouts should remain high. You can use this workout up to the competition. As you get closer to the competition, you can choose to change the ratio of compounds to isolation movements, adding in more exercises that will sculpt muscle. Otherwise, stick with rep ranges and volume assigned until the day.

Key Aspects of a Training Routine

  • Train 5-6 days a week so you have 1-2 rest days
  • Do high-intensity cardio 2-3 days a week (at the end of your workout)
  • Alternate lower body days with upper-body days
  • Do sets of 3-4 with repetitions of 8-15
  • Minimize rest breaks between sets to <1 minute
  • Avoid steady-state low-intensity cardio except for the week before
  • Push yourself to the limits.
  • Be prepared for the gym by putting together your gym bag

 

A Sample Weight Training Routine

Monday

DELTS

 

SIDE DB LATERALS

UPRIGHT ROWS

ONE ARM DB LATERALS W/ CABLES

SEATED DB PRESS

BENT OVER LATERAL RAISES

MACHINE REAR DELT FLYES

  • BICEPS

     

    HIGH CABLE SINGLE-ARM CURL

    INCLINE DB CURLS

    DB CONCENTRATION CURL

    DB HAMMER CURLS

Weight Training Workout

Tuesday

  • HAMSTRINGS

     

    LYING LEG CURLS

    STIFF LEGGED PARTIAL DEADLIFTS

    STANDING LEG CURLS

    DB LUNGES (PRESS WITH HEELS)

    SEATED LEG CURLS

    WEIGHTED STEP-UPS OR BUTT BLASTER / 3 SETS OF 30 TO EACH LEG

  • CALVES (4 SETS OF 15)

     

    LEG PRESS / CALF (TOES IN)

    LEG PRESS / CALF (TOES IN)

    STANDING CALF RAISES (TOES FORWARD)

  • LOWER ABS
    HANGING LEG RAISES

     

    HIP RAISES

    WEIGHTED FROG KICKS

    3 SETS OF 25 ON ABOVE

Wednesday

  • BACK
    MACHINE ASSISTED WIDE GRIP PULL-UPS TO FRONT

     

    MACHINE ASSISTED CLOSE-GRIP PULL-UPS (REVERSE GRIP)

    MACHINE ASSISTED NEUTRAL GRIP PULL-UPS OR PULL-DOWNS USING V-BAR

    ONE ARM DB ROWS OR SEATED CABLE ROWS

    STIFF ARM PULL-DOWNS WITH ROPE

  • TRICEPS
    ROPE PRESS-DOWNS

     

    SEATED OVERHEAD DB TRICEPS EXTENSIONS

    STRAIGHT BAR PRESS-DOWNS

    TRICEPS DIPS ON THE BENCH

 

Thursday

  • QUADS

    LEG EXTENSIONS (TOES OUT)

    BARBELL SQUATS (MEDIUM STANCE)

    BARBELL SQUATS (WIDE STANCE)

    LEG PRESSES (FEET & KNEES TOGETHER)

    WALKING LUNGES

    LEG EXTENSIONS (TOES STRAIGHT)

  • INNER/OUTER THIGHS
    ABDUCTOR MACHINE

     

    ADDUCTOR MACHINE

    SUPERSET THE ABOVE / 3 SETS OF 25 REPS

  • CALVES
    SEATED CALF RAISES / 4 SETS OF 40

Weight Training Workout

Friday

  • CHEST


INCLINE DB BENCH PRESS

 

INCLINE DB FLYES (PALMS FACING FORWARD)

FLAT DB BENCH PRESS

MACHINE ASSISTED DIPS (CHIN DOWN / ELBOWS FLARED)

LOW PULLEY CABLE CROSSOVERS

  • TRAPS

    SHOULDER SHRUGS WITH BARBELL

    DB SHRUGS

  • MID / UPPER ABS
    45 DEGREE INCLINE SIT-UPS

     

    CRUNCHES

    HIGH CABLE ROPE AB PRESS-DOWNS

    3 SETS OF 25 ON ABOVE

 

You can vary the number of repetitions and the order of the exercises for each body part in order to keep the body guessing. Diet and cardio training are also key elements when preparing for a bikini contest so do not ignore them.  Do not overdo cardio for the sake of losing more weight. You also want to preserve energy for your workouts.

To view, the Weight Training Exercise Instructions and muscle worked, click here.

Disclaimer

The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

Be the first to comment

Leave a Reply

Your email address will not be published.


*