I am currently working towards more of a bikini body and moving away from the figure physique (See Divisions Explained for more info on that). This means I need more booty and less back and quads!

by Liquid Spectrum April 2015- Figure division

I wanted to share my current workout routine. I am planning on competing fall of 2016 in the NANBF contests in the Twin Cities area. In the past, as briefly stated above, I competed in the figure divisions of the local NPC and NANBF shows.

You can see a few examples of my figure workouts here:

2x a week workout- My Figure Girl Workout- my workout – push pull

1x a week workout to accommodate my shoulder issues: Cut Phase Workouts week 1).

Although my body may have a better shape for figure if more muscle was packed on my shoulders, I have to think about the longevity of my joint health. The constant beast mode heavy lifting (which I loved BTW) caused continued shoulder pain despite my efforts through massage, chiropractic work, impeccable posture and physical therapy. You can read more about that in my post 4 Smart Ways to Balance Your Bikini Body– correct and prevent muscle imbalances.

by Liquid Spectrum April 2015- bikini division

At any rate, I really enjoy competing and truly enjoy training competitors so I had to stay in the game! Thinking about the health and longevity of my shoulders and neck I decided to focus on the bikini division…..Bikini bod here I come!

My shoulders have been very happy with this program. I have been doing a lot of plyo work and high rep lifting as I don’t need to build more mass in my back, shoulders and legs. I do need to bring my booty up a bit and decrease a little size in the other areas as you can see in this bikini pic. I crossed over last year and entered both figure and bikini divisions as my musculature was very inbetween last season.

Back to my workout routine! I like to do a 3 week rotation where the format of weeks 1-3 are similar but incorporate different exercises that work the same muscle groups. That way, when I hit week 4, I start over at week 1 and try to improve what I did on week 1. I find this helps greatly with motivation and boredom in a program.

Improvements can be small like doing 1 more rep, resting less or increasing weight. The whole routine may seem a bit overwhelming to look at but as I stated before, the format or muscle groups worked doesn’t change, just some of the exercises. And, this keeps things interesting.

If you do happen to try this workout, make sure you use your head! (and of course the usual, see a a physician before you start any workout program as this is written specifically for my abilities and goals… and so and so forth.)

I do 4 sets of most things but, if that is too much physically or you don’t have enough time, do only 1 set or 2 sets and build from there.

Click below for a PDF file, or continue scrolling down.

Bikini Workout- August 2015 – GetFitGoFigure.com

In this document, you will see three weeks worth of workouts. The format of each week is the same but the exercises change. I do weeks 1-3, then start over on week 1 when I hit the 4^th week. I try to improve what I did previously by increasing a rep, resting less or increasing weight. I feel this really keeps me motivated to work hard everyday.

I already have very developed leg and back muscles as I was training for a figure body the last two years. I need to decrease size a bit and build a better booty!

I like to incorporate body weight exercise progressions to meet the goals I have to do 1 arm pull-ups, 1 arm push-ups, pistol squats, 1 arm hand stands and a human flag. This will be a very long road!

I do cardio about 3-4 x per week which consists of 1 running day for 3.5 miles and the other days incline walking on the treadmill or stair master. I might even get a HIIT session in there.

Sunday– Run
Monday– Back & Plyo
Tuesday– Hammies & Shoulders
Wednesday– Chest & Arms
Thursday– Plyo
Friday– Legs & Booty
Saturday– Yoga

Week 1

Back and Plyometrics

Horizontal pull-ups 3 x 30 (or jackknife pull ups 3 x 20)

Superset: 4x through

BB Bent over rows 20-25 reps
Platform jumps for 60 seconds (increase height each set)

Superset: 4x through

Wide grip lateral pull down machine 20-25
Jumping lunges (alternate legs every rep) TIME-60 seconds

Superset: 4x through

Seated row machine (narrow grip) 15-20
Wide to Narrow JUMP squats to FAILURE….3 sets

Exercises to failure: choose a weight that will put you at failure. Push hard to the end!

Pull-ups–shoulder width apart-Unassisted or assisted pull-up machine or bands…3 sets

Hamstrings & Shoulders

Handstand- hold for 2 min (progression: crow stands 1 min)

Superset: 4x through

Lying hamstring curl 15-20 reps
DB side raises 15-25

Superset: 4x through

Straight leg deadlift BB 20-25
DB shoulder press, alternate arms, 25-30

Superset: 4x through

HACK squat on machine, feet wide, push through heels 20-25
BB upright rows (lift straight up to chin) wide grip 15-20 reps

Exercises to failure:

Smith machine lunges 3 x 15-20 each side
kettle or DB swing 3x 15-25

Chest , Triceps, Biceps

Incline pushups- 3 x40 (next progression: kneeling pushups 3 x 30)

Superset: 4x through

chest presses with DB 4x 15-20
DB hammer curls 4 x 15-20

Superset: 4x through

Triceps cable push down 15-20
Barbell bicep curl (use EZ curl bar) 3x 15-20

Superset: 4x through

DB overhead triceps extension (seated) 15-20
biceps cable rope curl 15-20

Exercises to failure:

Chin ups – palms toward you (unassisted or assisted with bands or machine) 3 sets
Bench triceps dips (use body weight) to FAILURE. 3 sets

Plyometrics

Superset:

Box jumps 3x – TIME-45,55,65 seconds
TRX mountain climber (feet in handgrips) 3x -TIME-45,55,65

rest for 60 seconds and repeat this 3 times (3 sets)

Superset:

Single leg pump steps ups 3x- TIME-30/30,40/40,50/50
TRX pistol squats TIME-30/30,40/40,50/50 seconds SETS-3

rest for 60 seconds and repeat this 3 times (3 sets)

Superset:

TRX ice skaters TIME-30,40,50 seconds SETS 3
Burpee to reverse burpee TIME-50,60,70 seconds SETS-3

rest for 60 seconds and repeat this 3 times (3 sets)

Exercises to failure :

Assisted pullups (machine) to FAILURE.. SETS 3
JUMP alt lunge alternated w/bicep curl TRX to FAILURE..SETS

Legs & Booty

Superset: 4x through

BB Back squats- slow, pause at the bottom 15-20
Bench alternating single leg step ups 20-25

Superset: 4x through

Barbell or DB lunges (stationary alternating) 20-25
DB/ kettlebell sumo squats 25-30

Superset:3x through

LEG press machine (feet positioned high and wide) 3 x 15-20
Kettle straight leg deadlift (standing on platform) 3 x 20

Exercises to failure:

Weighted hip thrusts to FAILURE…3 sets
Glute bridge 3 x 50 OR (Lying down hamstring curl to FAILURE.. 3 sets)

Week 2

Back and Plyometrics

Horizontal pull-ups 3 x 30 (or jackknife pull ups 3 x 20)

Superset: 4x through

One arm DB bent over rows 15-20 reps
Platform jumps for 60 seconds (increase height each set, if equipment is available)

Superset: 4x through

Cable pull down (aka cable pullover) 15-20
Jumping lunges (alternate legs every rep) TIME-60 seconds

Superset: 4x through

Narrow grip seated cable row 15-20
Wide to Narrow JUMP squats to FAILURE

Exercises to failure:

Pull-ups (palms away from you) –shoulder width apart-Unassisted or assisted pull-up machine or bands)…3 sets

Hamstrings & Shoulders

Handstand- hold for 2 min (progression: crow stands 1 min)

Superset: 4x through

Cable hamstring curl 15-20 reps
Cable side raises 15-20 reps

Superset: 4x through

Cable pull through (glutes) 15-20 reps
DB Arnold press 15-20

Superset: 4x through

Kettlebell one legged deadlift 12-15 reps
BB upright rows narrow grip 15-20 reps

Exercises to failure:

Smith machine lunges 3 x 15-20 each side
kettle or DB swing 3x 15-25

Chest , Triceps, Biceps

Incline pushups (narrow to wide)- 3 x40 (next progression: kneeling pushups 3 x 30)

Superset: 4x through

Incline chest presses with BB 4x 15-20
Single arm DB preacher curls 4 x 15-20

Superset: 4x through

Underhand Triceps cable extension 15-20
Barbell bicep curl (use 20-30 lbs EZ curl bar) 3x 15-20

Superset: 4x through

skull crushers –EZ curl bar 15-20
DB concentration curls 15-20

Exercises to failure:

Chin ups – palms toward you (unassisted or assisted with bands or machine) 3 sets
Bench triceps dips (use body weight) to FAILURE. 3 sets

Plyometrics

Superset:

Box jumps 3x – TIME-45,55,65 seconds
TRX mountain climber (feet in handgrips) 3x -TIME-45,55,65

rest for 60 seconds and repeat this 3 times (3 sets)

Superset:

**Single leg pump steps ups 3x- TIME-30/30,40/40,50/50
TRX pistol squats TIME-30/30,40/40,50/50 seconds SETS-3

rest for 60 seconds and repeat this 3 times (3 sets)

Superset:

TRX ice skaters TIME-30,40,50 seconds SETS 3
Burpee to reverse burpee TIME-50,60,70 seconds SETS-3

rest for 60 seconds and repeat this 3 times (3 sets)

Exercises to failure:

Assisted pullups (machine) to FAILURE.. SETS 3
JUMP alt lunge w/bicep curl TRX to FAILURE..SETS 3

Legs & Booty

Supported squats: 3x 30

Superset: 4x through

BB Front squats- 12-20
Bench alternating single leg step ups 20-25

Superset: 4x through

Walking barbell lunge 15-20
DB/ kettlebell sumo squats 15-20

Superset:3x through

LEG press machine (feet positioned high and wide) 3 x 15-20
Donkey kicks 3 x 20

Exercises to failure:

Weighted hip thrusts to FAILURE…3 sets
Lying down hamstring curl to FAILURE.. 3 sets (or glute bridges 3 x 50)

Week 3

Back and Plyometrics

Superset: 4x through

Reverse grip BB bent over rows 20-25 reps
Platform jumps for 60 seconds (increase height each set, if equipment is available)

Superset: 4x through

Horizontal pullups 15-20
Jumping lunges (alternate legs every rep) TIME-60 seconds

Superset: 4x through

Close grip lat pull downs 20-25
Leap frogs or rocket jumps TIME- 60 seconds

Exercises to failure:

Pull-ups (palms away from you) –shoulder width apart-Unassisted or assisted pull-up machine or bands)…3 sets
Wide to Narrow JUMP squats to FAILURE….3 sets

Hamstrings & Shoulders

Handstand- hold for 2 min (progression: crow stands 1 min)

Superset: 4x through

Cable kickbacks 15-20 reps
Cable front raises 12-15 reps

Superset: 4x through

Seated leg curls- 12-15
DB military press 12-15 reps

Superset: 4x through

Smith machine lunges 15-20 each side
DB rear delt raise 15-20 reps

Exercises to failure:

Glute bridge 3x 30-50 reps
kettle or DB swing 3x 15-25

Chest , Triceps, Biceps

Incline pushups- 3 x40 (next progression: kneeling pushups 3 x 30) Do wide to narrow explosive

Superset: 4x through

Overhead Rope Triceps cable extension 15-20
Cable preacher curl 4 x 15-20

Superset: 4x through

DB flies 4x 15-20 (use machine-pec dec)
EZ bar bicep curl (use 20-30 lbs EZ curl bar) 3x 20-25

Superset: 4x through

DB Triceps kickbacks 20-25
Incline bench DB bicep curls 20-25

Exercises to failure:

Chin ups – palms toward you (unassisted or assisted with bands or machine) 3 sets
Bench triceps dips (use body weight) to FAILURE. 3 sets

Plyometric

Same as week 1

Legs & Booty

Superset: 4x through

Single leg, leg extension machine 15-20
Bench alternating single leg step ups 20-25

Superset: 4x through

Walking barbell lunge with kick back 15-20
DB/ kettlebell sumo squats 15-20

Superset:3x through

DB or BB or smith machine: Narrow squat 15-20
DB or with smith machine -Split squat- back leg on platform/bench 15-20 reps

Exercises to failure:

Weighted hip thrusts to FAILURE…3 sets
Lying down hamstring curl to FAILURE.. 3 sets

Start Over on Week 1

Disclaimer: This information is not intended to diagnose, treat, cure, or prevent any disease. Exercise programs are very individual and the information provided by this website is not a substitute for a face to face consultation with your physician, and should not be construed as individual medical or nutrition advice. It is intended as sharing of knowledge and information from the research and experience of Heather Owen and her community. Make your own health care decisions based upon research and in partnership with a qualified health care professional.