Bikinist training

Bikinists don’t need too big muscles, so most often they choose intensive training and circuit training. They also need to burn subcutaneous fat, so a lot of attention is paid to cardio loads. Large weights are usually ignored, and multi-repetitions are preferred.

The greatest attention is paid to nutrition. Bikinists monitor their diet all year round and consume very little carbohydrate food.

Bikini fitness is on the rise now. This is exactly the kind of sport where it is important to have a healthy, strong, beautiful body, moreover, there is no need to spoil your health with some kind of pharmacology or doping. For example, there is absolutely no need to inject testosterone to yourself, as in women’s bodybuilding.

Despite its popularity, it is a very competitive sport. To break into the stars, you will have to work very hard and over the years deny yourself tasty things. Fitness bikinist training program

An example of a program to prepare for performances

• Monday: arms and shoulders
  • Extension of the arms in an incline, weight 5 kg, 3 sets.
  • French press, weight 7 kg. 3 sets of 12 reps.
  • “Hammer”, weight 3 kg. 3 sets for each hand 12 times.
  • Barbell pull to the chin. Weight – 2.5 kg. 3 sets of 10 reps.
  • Breeding hands to the sides. 3 sets with 4.6 kg.
  • Arnold bench press. 4 sets: 4 kg – 15 times, 5 kg – 15 times, 6 kg – 12 times, 7 kg – 10 times.
  • Broach on the Smith bench – 3 sets of 10-12 reps.
• Tuesday: legs and shoulders
  • Seated calves, 4 sets of 8-12 reps
  • One-arm dumbbell press, 4 sets of 8-12 reps
  • Arnold bench press. 4 sets: 4 kg – 15 times, 5 kg – 15 times, 6 kg – 12 times, 7 kg – 10 times.
  • Dumbbell press, 4 sets of 8-12 reps
  • Leg press, 4 sets of 8-12 reps
  • Barbell Squat, 4 sets of 8-12 reps
  • Deadlift, 4 sets of 8-12 reps
  • Dumbbell Lunges, 4 sets of 8-12 reps
  • Kettlebell Squat, 4 sets of 8-12 reps
• Wednesday: back and biceps
  • Barbell Wrist Curls 4 sets of 12-15 reps
  • Row of the lower block to the belt, 4 sets of 12-15 reps
  • Barbell for biceps on a Scott bench, 4 sets of 12-15 reps
  • Bent-over dumbbell swings, 4 sets of 8-10 reps
  • Barbell for biceps, 3 sets of 20 reps
  • Dumbbell Rows with two hands, bent over, 4 sets of 8-12 reps
  • “Hammer”, weight 3 kg. 3 sets for each hand 12 times.
• Thursday: rest!

• Friday: legs and triceps
  • Back to bench push-ups, 4 sets of 12-15 reps
  • Seated calves, 4 sets of 8-12 reps
  • Close-grip barbell press, 3 sets of 8-12 reps
  • French press, weight 7 kg. 3 sets of 12 reps
  • Leg press, 4 sets of 8-12 reps
  • Extension legs on the simulator, 4 sets of 8-12 reps
  • Kettlebell Squat, 4 sets of 8-12 reps
  • Lying leg curls, 4 sets of 8-12 reps
  • Squat Jumps, 3 sets of 15 reps
  • Box hops, 3 sets of 15 reps
  • Walk lunges, 6 sets of 20 reps
• Saturday: back and biceps
  • Barbell Wrist Curls 4 sets of 12-15 reps
  • Reverse grip bicep bar, 4 sets of 8-12 reps
  • Hand Rows, 4 sets of 8-12 reps
  • Medium Grip Front Block Row, 4 sets of 12-15 reps
  • Wide grip row of the upper block in front of you, 4 sets of 12-15 reps
  • Bending the arms from the bottom block with a grip, 4 sets of 12-15 reps
  • Flexion of the arms from the lower grip to the biceps, 4 sets of 12-15 reps

• Sunday: legs and shoulders
  • Dumbbell swing seated, 4 sets of 12-15 reps
  • Seated calves, 4 sets of 8-12 reps
  • Swing with dumbbells in front of you, 4 sets of 8-12 reps
  • Narrow stance hack squats, 4 sets of 8-12 reps
  • Wide Leg Hack Squats, 4 sets of 8-12 reps
  • Kettlebell Squat, 4 sets of 8-12 reps
  • Dumbbell deadlift on straight legs, 4 sets of 8-12 reps