Bikini Prep Shoulders, Back & Abs Workout

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The Bikini Contest Prep Shoulders, Back & Abs Workout

I am very exited to share with you guys the new shoulders, back & abs workout I came up with for my bikini contest prep with my new IFBB Figure Pro trainer!!!

For a bikini contest we're always looking for that hourglass figure with a thin waist. One thing that is too often neglected by girls that can give that nice defined shape is... SHOULDERS!!

Developing your shoulders will make you look more toned overall and make your waist seem smaller. A nice developed back will also give you that V-Shape. This workout will focus on your core, define your abs, develop your shoulders as well as giving you a sexy back!

I recommend doing this 2-3 times a week.

I highly suggest you give this shoulders, back & abs workout a try!!

Checkout our Workout Database to see more workouts !

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This workout should burn about 400-650 calories

depending on your weight and how hard you are pushing!

Bikini Contest Prep Shoulders, Back & Abs Workout Breakdown

This is a 100% gym workout. You can check our home workouts for an alternative upper body workout of your choice.

Bikini Contest Prep Shoulders, Back & Abs Workout Instructions

  • You can do this workout 2-3 times a week;
  • Warm up with 5-10 minutes of cardio of your choice;
  • Lift heavy enough to struggle but light enough to keep the form (bad form is useless);
  • For each exercise, do the prescribed reps and sets before switching to next exercise;
  • Take 1-2 minutes rest between sets;
  • Stretch with a foam roll at the end of the workout.

Bikini Contest Prep Shoulders, Back & Abs Workout * Video Instructions *

** Shoulders **

1. Dumbbell Shoulder Press

Really focus on flexing with your shoulders and nothing else.

(4 sets of 8-12 reps)

2. Seated Barbell Military Press

Keep your back straight and open your chest.

(4 sets of 8-12 reps)

3. Lateral Raise Shoulder Machine

(4 sets of 8-12)

This will work the side of your delts.

4. Alternating Front Raises

(3 sets of 10-12 reps)

5. Reverse Peck Deck

(3 set of 10 to 12 reps)

Do not neglect this exercise! Developing your rear shoulders will bring your shoulders back to give you a sexier look.


** Back **

6. Wide Grip Lat Pull Down

(3 sets of 10-12)

7. Wide T Bar Row

(3 sets of 10 to 12 reps)

This will work your middle back.


** Abs **

8. Inclined Leg Raises

(4 sets of your MAX reps)

Make these abs BURN!!! Do 4 times your max reps 🙂

9. Crunch Machine

(4 sets of 15 to 20 reps)

Supplements :

For better results, I take these supplements.

They are totally optional, click on the link to learn more about each one.

Fish Oil : 4 a day

Calcium : 1 a day

Vitamin C : 2000 mg per day

Vitamin D3 : 4000 mg in the morning

BCAA 5000 : Morning and during workout

Glutamine : Before and after workout, before bed

Multi-Vitamine : 1 a day

CLA : 4 a day



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Author: Myriam

Fitness passionate, civil engineer and now blogger. After losing 45 pounds in a year and maintaining for a few years, I decided to create my website to share my nutrition tips and workouts to help other people achieve their fitness goals and maintain it.

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