Ultimate Bikini Workout

Workout plan for advanced athletes

Thom EvansIFBB Bodybuilder, Hypertrophy Coach and Nutritionist

Get in shape to fit into your favourite bikini! Four sessions aren't enough for that but it's a start! Thom has tips and tricks for you how to train to achieve your goal and is at your side in the gym. You should have some experience and some time - warm up before you start.

Workout overview

1
Upper 1
8 exercises | 75 minutes
- Shoulder Press
  3 sets | 8 reps
- Bench Press
  4 sets | 6-8 reps
- Flies
  3 sets | 15 reps
- Facepulls
  3 sets | 12 reps
- Pullover
  3 sets | 15 reps
- Rowing
  6 sets | 8 reps
- Spider Curls
  3 sets | 12 reps
- Leg Raises
  3 sets | 15 reps
2
Lower 1
7 exercises | 60 minutes
- Seated Leg Curl Machine
  3 sets | 15 reps
- Romanian Deadlifts
  3 sets | 8-12 reps
- Legpress
  4 sets | 12 reps
- Abductor machine
  3 sets | 12 reps
- Bulgarian Split Squats
  4 sets | 15 reps
- Adductors
  3 sets | 15 reps
- Calves
  3 sets | 15 reps
3
Upper 2
8 exercises | 70 minutes
- Reverse Flies
  3 sets | 20 reps
- Military Press
  3 sets | 8-12 reps
- Chest Press Machine
  3 sets | 12 reps
- Pulldown
  4 sets | 12-20 reps
- Lateral Raises
  3 sets | 15 reps
- Cable Rows
  4 sets | 12 reps
- single arm Scott Curl
  4 sets | 12 reps
- Situps
  4 sets | 15 reps
4
Lower 2
5 exercises | 50 minutes
- Seated Leg Curl Machine
  3 sets | 12-20 reps
- Squat
  4 sets | 12 reps
- Legextension
  3 sets | 15 reps
- walking Lunges
  2 sets | 20 reps
- Kickbacks
  6 sets | 12 reps

Your selection

Ultimate Bikini Workout

Workout plan for advanced athletes

Workout overview

Upper 1

Lower 1

Upper 2

Lower 2

Trainiere mit Thom Evans in der HERO Workout App.