you should plan on beginning this phase about 10 weeks out from your show date. plus, there’s a plyometric circuit once a week to get your heart pumping. and once you’re ready, finish your transformation with phase 3 here. glutes machine: 4 sets of 10 per side (tip: eliminate the rests between sets on this move so you fully burn out the muscles.)
7. decline press machine: 3 sets of 15 (tip: you can do this exercises on a machine, or position a decline bench in the middle of a smith machine, set to an angle of about 30–40 degrees.) 2. smith machine stiff-leg deadlift 4 sets of 12, 10, 8, 8 (tip: set the bar on the smith machine at about mid-thigh. do the following exercises in order; rest only 10 seconds between each move. 2. explosive bench-over squat: 15 per side (tip: use a step bench; squat down with one foot on the bench, then cross over, switching feet) 1. wide-grip lat pulldown: 5 sets of 15, 12, 10, 8, 6 (tip: do this as a dropset, moving directly to the next set without rest and dropping the weight slightly with each set.) 4. alternating dumbbell curl: 5 sets of 15, 12, 10, 8, 6 per side (tip: go as heavy as you can in each set to fully fatigue the muscles by the final rep.) 6. close-grip bench press: 4 sets of 12, 10, 8, 6 (tip: using a close grip (shoulder width) for the press places more of an emphasis on the triceps.
focus on: building muscle and losing fat. time frame: 10 weeks. day 1: quads/butt. day 2: shoulders/chest. day 3: for this plan, start your day 1 on a monday. phase 3: 5-day split. day 1: quads/butt. day 2: push. day 3: you can stay in the phase for as little as one month or as long as you need until it’s time to shift into phase 2. the , bikini competition workout plan: phase 3, bikini competition workout plan: phase 1, bikini competition workout plan pdf, bikini competition workout plan pdf, 12 week bikini competition workout.
– check out the second phase of our workout plan, which amps up your workout to a new level. bikini competition workout plan phase 2 is free hd wallpaper was upload by admin. download this image for free phase 2 is “shredding”. shredding goes on for about 1 month and consists of reduced calorie , how to start training for a bikini competition, bikini bodybuilding workout, muscle and fitness bikini competition diet, bikini workout plan
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