6
6 Week Bikini Body Week 1 - 4 Training Overview
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Session Lowerbody 1 Upperbody & Abs Posterior Rest Lowerbody 2 Upperbody &
Abs Posterior
Rep Scheme 8-20 8-12 8-20 NA 8-20 8-12 8-20
Rest (seconds) 60-120 30-90 30-90 NA 60-120 30-90 30-90
Sets 20 35 16 NA 20 35 16
Cardio Rest Rest Rest Rest Rest Rest Rest
Time 60 75 60 NA 60 75 60
Advanced Training
Variables
Supersets, Chains / Bands
Supersets, Chains / Bands
Supersets, Bands NA
Supersets, Chains / Bands
Supersets, Chains / Bands
Supersets
Copyright of "Rudy Mawer & Mawer Consulting", not to be used, reproduced or re-shared in any manner. Example plan only - this is not
a specific diet you should follow. Obtain medical supervision and advice before starting a new diet or exercise regime.
Lowerbody #1
Exercise Pair Sets Reps Tempo Rest Notes
Lying Leg Curl 1a 3-4 12-15 2:0:2:230
Superset - goal is to warm up the muscle and focus on muscle activation not fatigue. Leg Extensions 1b 3-4 12-15 2:0:2:2
Squats 2a 4 8 2:1:1:0 120 With chains or Bands if you have them, start by taking hips back. Don't pause at the top.
DB RDL 3a 4 10 2:1:1:0 60 Use wrist straps to stop upper body limiting the lift.
DB Walking Lunge 4a 4 20 2:2:1:0 60
10 each side. Take long steps and as you drive up focus on sliding your front foot back, so you are driving the heel back
behind the body rather than trying to press up or forward.
Lying Leg Curl 5a 3-4 10 4:0:2:2
30
Superset - leg extensions, focus on sitting up right and forward almost, rather than
leaning back for the leg extensions. For the leg curls you want to sit up and have your arms in a plank position on the pad. Slow
and long eccentric (lowering) Leg Extensions 5b 3-4 10 4:0:2:2
5x 20 second bike intervals. 60 second rest inbetween.
Copyright of "Rudy Mawer & Mawer Consulting", not to be used, reproduced or re-shared in any manner. Example plan only - this is not a specific diet you should
follow. Obtain medical supervision and advice before starting a new diet or exercise regime.
Upper Plan
Exercise Pair Sets Reps Tempo Rest Notes
DB Overhead Press 1a 4 8 2:0:1:0
90
Press out, never bring DB over shoulder line, e.g. Stays outside the body
Cable Row 1b 4 8 2:0:1:1 Row into lower abs. Keep torso upright. Use 2 separate handles
Bench Press / DB Chest Press
2a 4 12 2:0:2:1
60
Focus on elbows driving in and out.
Lat Pulldown 2b 4 10 2:2:1:1Fully stretch at the top, only bring down to
chin
Lying DB Tricep Extensions
3a 4 10 2:1:1:0
60
Elbows back inline with shoulder, lower all the way down so DB is by the ear
Cable Flys 3b 3 12 2:1:1:0Keep shoulders down and relaxed. Stop
when arms are inline with shoulders, no need to come all the way in.
Cable Pulldown 4a 3 10-12 3:0:1:0
60
Use a rope. Arms straight.
Seated DB Curl 4b 3 10-12 3:0:1:0
Both at the same time, keep elbow INFRONT of the stomach (elbow still by your side just if you looked side on it would be forward of
the stomach). So your arm is forward all the time - constant tension, should be a lot
harder than normal.
Cable Rope Tricep Ext 5a 3 10-12 2:0:1:2
60
Stand 2 steps back from cable and only do the bottom half of the movement. Arms locked by side then lower back to belly
button / mid stomach. Constantly focus on locking the arm and driving hand behind
body
Incline Hammer Curls 5b 3 10-12 2:0:1:1Keep chest lifted and palms facing the side
of the body. Fully stretch at bottom.
Ab Circuit
Perform 4 circuits of the following with 60 second rest inbetween: 15x Hanging Leg Raises, 20x Crunch, 20x Side Leg Twists, 60 - 120 second plank - rest 60 seconds
and repeat 3 times.
Copyright of "Rudy Mawer & Mawer Consulting", not to be used, reproduced or re-shared in any manner. Example plan only - this is not a specific diet you should
follow. Obtain medical supervision and advice before starting a new diet or exercise regime.
Posterior
Exercise Pair Sets Reps Tempo Rest Notes
Lying Leg Curl 1a 3-4 12-15 2:0:2:2 30Sit up and have your arms in a plank
position on the pad. Keep bum down, drive hips into pad
BB RDL 2a 4 10 2:1:1:2 90
Band a power rack and position yourself so you drive into the band as you raise up or extend. This keeps focus on the top part of
the movement
Lying Leg Curl 3a 4 10 2:1:1:1 60Sit up and have your arms in a plank
position on the pad. Bum down, drive hips into pad.
Hamstring Leg Press 4a 4 10 2:0:1:0 60
Feet right at the top of the pads, only lower around 4 inch. As you press, focus on
hamstrings pulling the knee down to lock it out rather than pressing the weight
Reverse Hypers 4b 4 10 2:1:1:1 60Glute focused. Spine should not lengthen.
Just a small movement working on the glutes and hams
5x 40 second rower intervals. 60 second rest inbetween.
Copyright of "Rudy Mawer & Mawer Consulting", not to be used, reproduced or re-shared in any manner. Example plan only - this is not a specific diet you should
follow. Obtain medical supervision and advice before starting a new diet or exercise regime.
Lowerbody #2
Exercise Pair Sets Reps Tempo Rest Notes
Lying Leg Curl 1a 3-4 12-15 2:0:2:230
Superset - goal is to warm up the muscle and focus on muscle activation not fatigue. Leg Extensions 1b 3-4 12-15 2:0:2:2
Deadlifts 2a 4 8 2:0:1:0 120 Explosive deadlift focusing on hip extension
DB RDL 3a 4 10 2:1:1:0 60 Use wrist straps to stop upper body limiting the lift.
DB Heel Raised Lunge / Split
Squat4a 4 12/12 2:2:1:0 60
Raise back foot on a bench. Take DB in each hand and slowly raise up and down. 12 reps
then swap legs without rest.
Lying Leg Curl 5a 3-4 20 2:0:2:2
30
Superset - leg extensions, focus on sitting up right and forward almost, rather than
leaning back for the leg extensions. For the leg curls you want to sit up and have your
arms in a plank position on the pad. Leg Extensions 5b 3-4 20 2:0:2:2
5x 20 second prowler intervals. 60 second rest inbetween.
Copyright of "Rudy Mawer & Mawer Consulting", not to be used, reproduced or re-shared in any manner. Example plan only - this is not a specific diet you should
follow. Obtain medical supervision and advice before starting a new diet or exercise regime.
