Perfect Arms Bikini Prep Workout

947 Flares Twitter 7 Facebook 25 Google+ 8 Pin It Share 907 StumbleUpon 0 Reddit 0 Buffer 0 947 Flares ×

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"

(or save it on your phone)

perfect-arms-bikini-prep-workout

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

 

250

Get Your 30-Day Bikini Shred Meal Plan

Get The BEST recipes for faster Fat Loss

The Metabolic Cooking is a fantastic, well organised meal plan that comes with more than 250 quick & easy fat torching recipes, structured guidelines, grocery lists, food logs and additional tips and tricks to drop off that stubborn fat and get into the best shape of your life. If you want better tasting recipes for your diet, made with spices and ingredients that will boost your metabolism and torch the fat, I really recommend grabbing a copy of “The Metabolic Cooking” created by my Canadian friends Dave Ruel and Karine Losier! Metabolic Cooking recipes have all been designed with high Metabolic Thermo Charge ingredients to boost your metabolism and burn more calories everyday.

The BEST meal plan for faster fat loss <-- Yummy recipes to melt bodyfat

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.

Share This Post On

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. 🙂

    Post a Reply

Submit a Comment

Your email address will not be published. Required fields are marked *

947 Flares Twitter 7 Facebook 25 Google+ 8 Pin It Share 907 StumbleUpon 0 Reddit 0 Buffer 0 947 Flares ×