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.

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

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

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.