The Bikini Top Workout
This strength training upper-body workout will tone your shoulders, triceps and chest to give you beautiful looking shoulders, toned triceps and make your bust look perkier. If you follow this program twice a week with a nutrition plan read How Do I Count My Calories To Shred Fat and my articles about the Ketogenic Diet, you will see noticeable changes on your upper-body within 2 weeks.
(printable version of the Bikini Top Workout here)
The muscles you'll be working are your pectoral muscles (chest), triceps, deltoids (shoulders) and rear shoulders.
The Workout :
You will be performing 3 sets of 8 to 12 repetitions of each of the following exercises for each circuit. It should be challenging and you should try to lift as heavy as you can while keeping the form each time you do this in order to keep improving yourself. You should be struggling for the last rep. Make sure you fully recover from your set before starting the next one.
This workout should last about 60 minutes.
Complete each circuit before jumping to the next circuit (for circuit 1 you'd be doing exercises 1.a, 1.b, 1.c; rest; 1.a, 1.b, 1.c; rest; 1.a, 1.b, 1.c).
b) 8 to 12 Standing Dumbbell Press, no rest
c) 8 to 12 Standing Dumbbell Triceps Extension, 45 sec rest
Circuit 2 (repeat 3 times) :
a) 8 to 12 Inclined Dumbbell Press, no rest
b) 8 to 12 Reverse Flyes, no rest
Circuit 3 (repeat 3 times) :
a) 8 to 12 Leverage Inclined Chest Press, no rest
b) 8 to 12 Leverage Shoulder Press, no rest
c) 8 to 12 Triceps Pushdown (V-Bar attachment), no rest
Circuit 4 (repeat 3 times) :
a) 8 to 12 One-Arm Inclined Lateral Raise, no rest
b) 8 to 12 Reverse Grip Triceps Pushdown, 45 sec rest
Cool Down Cardio
Finish with 16 minutes of Inclined Uphill Treadmill. Set your GYMBOSS to 8 intervals of 90 sec/30 sec, position the treadmill at an angle of 15 degrees and walk for 90 seconds, sprint for 30 seconds.
Have a good workout!
This workout is part of the New Year's Resolution Fitness Challenge
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