Perfect Arms Bikini Prep Workout

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The Bikini Contest Prep Biceps, Triceps & Chest Workout

I am very thrilled to share with you guys the new biceps, triceps & chest workout I came up with for my bikini contest prep with my new IFBB Figure Pro trainer!!!

If you're looking for a bikini athlete look, you don't want your arms too big but you still want a nice definition. Growing your upper chest muscle will also add definition to your front shoulder as well as giving your breast a nice base.

This workout will help giving your arms a nice firm and lean look! Adding some definition without over doing it.

I recommend doing this 1-2 times a week for best results.

I highly suggest you give this biceps, triceps & chest workout a try!!

Checkout our Workout Database to see more workouts !

Print the "Bikini Contest Prep Biceps, Triceps & Chest Workout"

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This workout should burn about 300-500 calories

depending on your weight and how hard you are pushing!

Bikini Contest Prep Biceps, Triceps & Chest 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 Biceps, Triceps & Chest Workout Instructions

  • I recommend doing this workout 1-2 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 *

** Chest **

1. Incline Barbell Bench Press

You can start with just the bar and no weights. If this is too heave, using the smith machine or a chest machine until you are stronger is a good way of developping your muscle safely.

(3 sets of 10-12 reps)

2. Incline Dumbbell Press

(3 sets of 10-12 reps)

** Biceps **

3. Wide EZ Barbell Curl

(3 sets of 12-10-8)

4. Close EZ Barbell Curl

(3 sets of 12-10-8 reps)

5. Preacher Curl

(3 set of 12-10-10 reps)

This is a really great bicep exercise. Your gym might even have a good preacher curl machine, you can use these too.


** Triceps **

6. Cable Push Downs

(3 sets of 12-10-10)

Find the cable attachment that you find the most comfortable.

7. Reverse Grip Triceps Push Down

(3 sets of 12-10-10 reps)

Find the cable attachment that you find the most comfortable.


8. Overhead Tricep Extension Machine

(3 sets of 12-10-10 reps)

If your gym doesn't have one of these, you can easily replace this with a overhead tricep extension by holding a dumbell and either standing up or sitting on a bench.

** Abs ** (Optional)

9. Inclined Leg Raises

(4 sets of your MAX reps)

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

10. Floor Crunch

(3 sets of your MAX 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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1 Comment

  1. I have been struggling with the same 20 extra pounds since the birth of my last child who is now 12! Tired of the muffin top. Can’t wait to start losing. 🙂

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