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6 Week Bikini Body Week 1 - 4 Training aySundaySessionLowerbody 1Upperbody &AbsPosteriorRestLowerbody 2Upperbody &AbsPosteriorRep dvancedTrainingVariablesSupersets,Chains /BandsSupersets,Chains /BandsSupersets,BandsNASupersets,Chains /BandsSupersets,Chains /BandsSupersetsCopyright of "Rudy Mawer & Mawer Consulting", not to be used,reproduced or re-shared in any manner. Example plan only - this is nota specific diet you should follow. Obtain medical supervision andadvice before starting a new diet or exercise regime.
Lowerbody #1ExercisePairSetsRepsTempoRestNotesLying Leg Curl1a3-412-152:0:2:230Superset - goal is to warm up the muscle andfocus on muscle activation not fatigue.Leg h chains or Bands if you have them, startby taking hips back. Don't pause at the top.DB RDL3a4102:1:1:060Use wrist straps to stop upper body limitingthe lift.6010 each side. Take long steps and as youdrive up focus on sliding your front footback, so you are driving the heel backbehind the body rather than trying to pressup or forward.30Superset - leg extensions, focus on sitting upright and forward almost, rather thanleaning back for the leg extensions. For theleg curls you want to sit up and have yourarms in a plank position on the pad. Slowand long eccentric (lowering)DB WalkingLunge4a4202:2:1:0Lying Leg Curl5a3-4104:0:2:2Leg Extensions5b3-4104:0:2:25x 20 second bike intervals. 60 second rest inbetween.Copyright of "Rudy Mawer & Mawer Consulting", not to be used, reproduced or reshared in any manner. Example plan only - this is not a specific diet you shouldfollow. Obtain medical supervision and advice before starting a new diet orexercise regime.
Upper PlanExercisePairSetsRepsTempoDB Overhead Press1a482:0:1:0RestNotesPress out, never bring DB over shoulder line,e.g. Stays outside the body90Cable Row1b482:0:1:1Row into lower abs. Keep torso upright. Use2 separate handlesBench Press / DBChest Press2a4122:0:2:1Focus on elbows driving in and out.60Lat Pulldown2b4102:2:1:1Fully stretch at the top, only bring down tochinLying DB TricepExtensions3a4102:1:1:0Elbows back inline with shoulder, lower allthe way down so DB is by the ear60Cable Flys3b3122:1:1:0Keep shoulders down and relaxed. Stopwhen arms are inline with shoulders, no needto come all the way in.Cable Pulldown4a310-123:0:1:0Use a rope. Arms straight.3:0:1:0Both at the same time, keep elbow INFRONTof the stomach (elbow still by your side just ifyou looked side on it would be forward ofthe stomach). So your arm is forward all thetime - constant tension, should be a lotharder than normal.2:0:1:2Stand 2 steps back from cable and only dothe bottom half of the movement. Armslocked by side then lower back to bellybutton / mid stomach. Constantly focus onlocking the arm and driving hand behindbody60Seated DB CurlCable Rope TricepExt4b5a3310-1210-1260Incline Hammer CurlsAb Circuit5b310-122:0:1:1Keep chest lifted and palms facing the sideof the body. Fully stretch at bottom.Perform 4 circuits of the following with 60 second rest inbetween: 15x Hanging LegRaises, 20x Crunch, 20x Side Leg Twists, 60 - 120 second plank - rest 60 secondsand repeat 3 times.Copyright of "Rudy Mawer & Mawer Consulting", not to be used, reproduced or reshared in any manner. Example plan only - this is not a specific diet you shouldfollow. Obtain medical supervision and advice before starting a new diet orexercise regime.
PosteriorExerciseLying Leg CurlBB RDLLying Leg CurlHamstring LegPressReverse it up and have your arms in a plankposition on the pad. Keep bum down, drivehips into pad90Band a power rack and position yourself soyou drive into the band as you raise up orextend. This keeps focus on the top part ofthe movement60Sit up and have your arms in a plankposition on the pad. Bum down, drive hipsinto pad.60Feet right at the top of the pads, only loweraround 4 inch. As you press, focus onhamstrings pulling the knee down to lock itout rather than pressing the weight60Glute focused. Spine should not lengthen.Just a small movement working on the glutesand hams5x 40 second rower intervals. 60 second rest inbetween.Copyright of "Rudy Mawer & Mawer Consulting", not to be used, reproduced or reshared in any manner. Example plan only - this is not a specific diet you shouldfollow. Obtain medical supervision and advice before starting a new diet orexercise regime.
Lowerbody #2ExercisePairSetsRepsTempoRestNotesLying Leg Curl1a3-412-152:0:2:230Superset - goal is to warm up the muscle andfocus on muscle activation not fatigue.Leg Explosive deadlift focusing on hip extensionDB RDL3a4102:1:1:060Use wrist straps to stop upper body limitingthe lift.60Raise back foot on a bench. Take DB in eachhand and slowly raise up and down. 12 repsthen swap legs without rest.30Superset - leg extensions, focus on sitting upright and forward almost, rather thanleaning back for the leg extensions. For theleg curls you want to sit up and have yourarms in a plank position on the pad.DB Heel RaisedLunge / SplitSquat4a412/122:2:1:0Lying Leg Curl5a3-4202:0:2:2Leg Extensions5b3-4202:0:2:25x 20 second prowler intervals. 60 second rest inbetween.Copyright of "Rudy Mawer & Mawer Consulting", not to be used, reproduced or reshared in any manner. Example plan only - this is not a specific diet you shouldfollow. Obtain medical supervision and advice before starting a new diet orexercise regime.
6 Week Bikini Body Week 1 - 4 Training Overview Monday Tuesday Wednesday Thursday Friday Saturday Sunday Session Lowerbody 1 Upperbody & Abs Posterior Rest Lowerbody 2 Upperbody & Abs Posterior Rep Scheme 8-20 8-12 8-20 NA 8-20 8-12 8-20 Rest (seconds) 60-120 30-90 30-90 NA 60-120 30-90 30-90 Sets 20 35 16 NA 20 35 16 Cardio Rest Rest Rest Rest Rest Rest Rest Time 60 75 60
