“you need a disciplined and dedicated program that will help you transform your body so you have the muscle shape and tone that the judges may be looking for in a competition,” explains shannon dey, founder and ceo of bombshell fitness. stick with the plan as closely as possible, substituting exercises for a given part only when you don’t have access to the equipment. your overall goal here is to create a muscular balance throughout the body. 5. barbell booty dip: 4 sets of 12, 10, 8, 6 (tip: place a barbell over your hips (use a foam pad for comfort), keeping your shoulders on a bench and your feet flat on the floor, knees bent about 90°.
3. barbell upright row: 4 sets of 12, 10, 8, 6 (tip: keep the barbell close to your body as you lift and lower the weight.) 2. squat deadlift: 5 sets of 15, 12, 10, 8, 6 (tip: think of this move as a regular deadlift, but keep your stance wide so you sit back as you lower the bar toward the floor.) 1. e-z bar curl: 5 sets of 15, 12, 10, 8, 6 (tip: keep your abs tight and your body still throughout the exercise to put all of the focus on the biceps muscles.) 4. pullover: 4 sets of 12, 10, 8, 6 (tip: use a single dumbbell; lower the weight behind your head, feeling a stretch along the chest.)
throughout my bikini competition prep i got so many hiit cardio circuits where you use conditioning moves that can rock your first bikini competition with this comprehensive training program. by shannon dey and gennifer strobo. workout and diet plan. all phases. step-by-step with pictures. for beginners. prep made simple., bikini competition workout plan at home, 12 week bikini competition workout, 12 week bikini competition workout, how to start training for a bikini competition, bikini competition meal plan pdf.
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