Bikini Ready Part2 (Supports Muscle Confusion)

2014fitnessgoals

Jan 19th 2014

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Bikini Ready Part2 (Supports Muscle Confusion)

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RATING: 77 (FROM 21 JEFIT MEMBERS)

4 DAYS - Cutting - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

This workout was built to go as a follow up to the workout routine Bikini Ready (cut fat and build lean muscle) in order to support muscle confusion. After about 4 weeks of doing the first one you can move onto this exercise routine if needed. This is routine has more reps with less rest in between each set.

This routine is a cutting routine that is focused around losing fat (with diet) and building lean muscle (with weights).

This routine is 5 times a week with a warm up at the beginning and some form of cardio at the end.

This routine focuses on only 1 to 2 muscle groups per day. This is meant to be a high intensity training and you should lift as heavy as you can without losing good form in order to grow lean sexy muscles.

It is important to perform at least 30- 40 minutes of cardio to stimulate the body into burning any fat storages. In this workout I am counting the 10 minute warm up run into my total 30 minutes of cardio. At the end of each workout you should try to finish off strong during cardio and really push yourself to reach in between 65-80% of your maximum heart rate.

Remember diet is key in any fitness routine. You can't out work a bad diet. 80% or being "ripped" comes from clean eating. Try to eat small meals every 3 hours. It is important to eat clean foods (i.e lean chicken, fish, vegetables, fruits, and high fiber foods) and stay clean of heavy carbohydrates and sugars that will store as fat. Stay hydrated and by drinking at least 64 ounces of water a day.

Good luck and stay focused!!

Back and Abs 12 exercises, 1 hr 35 mins

Running	0x0 reps	rest: 10s
Machine Assisted Chin Up	4x8 reps	rest: 45s
Cable Seated Row	4x8 reps	rest: 45s
Wide Grip Lat Pulldown	4x8 reps	rest: 45s
Back Extension Machine	4x8 reps	rest: 45s
Dumbbell One Arm Row	4x8 reps	rest: 45s
Air Bike	3x12 reps	rest: 30s
Dumbbell Side Bend	3x12 reps	rest: 30s
Plank	3x8 reps	rest: 45s
Sit Up	3x12 reps	rest: 30s
Side Bridge	3x8 reps	rest: 30s
Rowing	0x0 reps	rest: 20s

Chest 8 exercises, 1 hr 17 mins

Running	0x0 reps	rest: 10s
Barbell Incline Bench Press	4x8 reps	rest: 45s
Barbell Decline Bench Press	4x8 reps	rest: 45s
Push Up	4x8 reps	rest: 45s
Dumbbell Fly	4x8 reps	rest: 45s
Dumbbell Bench Press	4x8 reps	rest: 45s
Machine Fly	4x8 reps	rest: 45s
Elliptical Training	0x0 reps	rest: 20s

Legs and Glutes 10 exercises, 1 hr 32 mins

Running	0x0 reps	rest: 10s
Barbell Full Squat	4x8 reps	rest: 45s
Barbell Romanian Deadlift From Deficit	4x8 reps	rest: 45s
Standing Calf Raises	4x8 reps	rest: 45s
Barbell Lunge	4x8 reps	rest: 45s
Dumbbell Step Ups	4x8 reps	rest: 45s
Seated Calf Raise	4x8 reps	rest: 45s
Hip Adduction	4x8 reps	rest: 45s
Glute Kickback	4x8 reps	rest: 45s
Step Machine	0x0 reps	rest: 20s

Shoulders and Abs 11 exercises, 1 hr 30 mins

Running	0x0 reps	rest: 10s
Barbell Clean and Jerk	4x8 reps	rest: 45s
Barbell Shrug	4x8 reps	rest: 45s
Dumbbell Arnold Press	4x8 reps	rest: 45s
Dumbbell Front Two Raise	4x8 reps	rest: 45s
Dumbbell Lateral Raise	4x8 reps	rest: 45s
Ab Crunch Machine	3x12 reps	rest: 30s
Oblique Crunches	3x12 reps	rest: 30s
Crunches	3x12 reps	rest: 30s
Plank	4x8 reps	rest: 30s
Walking	0x0 reps	rest: 20s

Tricep and Biceps 9 exercises, 1 hr 16 mins

Running	0x0 reps	rest: 10s
Barbell Curl	4x8 reps	rest: 30s
Barbell Reverse Grip Skullcrusher	4x8 reps	rest: 30s
Dumbbell Concentration Curls	4x8 reps	rest: 30s
Single Bench Dip	4x8 reps	rest: 30s
Dumbbell Hammer Curls	4x8 reps	rest: 30s
Dip Machine	4x8 reps	rest: 30s
Machine Curl With Hammer Grip	4x8 reps	rest: 30s
Elliptical Training	0x0 reps	rest: 20s