The Bikini Top Workout! Circuit (Shoulders, Chest & Triceps)

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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)

 Keep in mind that each pound of muscle you have will burn 70 calories/day at rest!

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).


bikini top workoutCircuit 1 (repeat 3 times) : 

a) 8 to 12 Dumbbell Flyes, no rest

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

c) 8 to 12 Dips (use the Assisted Dip Machine if needed), 45 sec rest

Circuit 3 (repeat 3 times) : 

a) 8 to 12 Leverage Inclined Chest Press, no rest

b) 8 to 12 Leverage Shoulder Pressno 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!


   dumbbell equipment    gymboss equipmentbench  Treadmill 150x156 






inclined chest presscable machine eq



 This workout is part of the New Year's Resolution Fitness Challenge


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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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