Bikini Competition
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🔥 Bikini Competition Workout🔥 Plan 🏃♀️
“Our plans should be similar and different”
I work as a personal trainer in Redding California (Far Northern California).
I have more than 25,000 hours of experience doing weight loss and fitness.
I wrote this article because I want you to get amazing success
The 12 to 16 weeks is all that’s required usually if you are already somewhat fit and ready to stick to a workout plan and eating plan like a boss
substitute all of the gym exercises with the home variations
Bikini competition legs and glutes workout
Bikini Competition Back and Glutes Workout
I wish you lots of happy glutes and back workouts.
Bikini Competition Chest and Core Workout
And the arms, shoulders and core (plus a little extra glutes)
Bikini Competition Shoulders Workout
In my experience, everyone can reach their goal weight with minimal cardio when their diet is tight (that’s why i recommend salads rather than starvation).
But there are different strategies and that’s what we are here to discuss. Here they are:
Breakfast: often oatmeal and eggs or egg whites
Brunch: often a protein and a veggie
Lunch: often fish and veggies (1 to 2 cups)
Afternoon meal: often chicken with some fruit and veggies (before workout)
Before bed: often more protein so we can sleep better
and so we can lose fat in the right places
and so we can make gains in all the right places
Make our ass bigger and waist smaller
Develop the lats and medial deltoids, arms and shoulders, and lots, lots more
The low back must be strengthened and stretched for the bikini back pose
With supersets for cardio, pump sets for booty gains, more cardio for getting those sweet abs
And more: all below (🏋️♀️ Step-by-step. 🏋️♀️ With Pictures. 🏋️♀️)
If you want to make more booty gains: here are some more options
Click the picture to see the 5 day split bikini competition gym workout program
Experience (both on stage and in the gym)
This is the detailed explanation of a bikini competition workout plan.
Make our ass bigger and waist smaller
Enough cardio to burn all the calories (and shrink the waist)
Higher intensity abs training (to make the abs hard and flat)
Lower volume abs training (so the waist doesn’t get bigger)
Smaller waists come mostly from scientific-based eating plans
Develop the Lats (back muscles) (an important part of the judging process and often overlooked by first-timers)
The low back must be strengthened and stretched for the bikini back pose
It showcases the glutes (butt) and keeps the pose as family-friendly as possible
I wish you lots of bikini happiness
click the pic below to download the plan
click the pic to download the free program
I know the answer to all of these in about 5 seconds just by looking (and with experience, you can know too).
More tips like these on my Instagram
How big do we want the ass to get and how fast?
How much experience does she have with weight training
Intermediates should use more dumbbells
At some point add in more barbell training
Usually landmine training exercises
How much back, arm and shoulder development does she have?
The Overall Program for Bikini Competition:
This splits the body parts into 5 different workouts over 5 days
4 Day splits usually have 1 or 2 workouts per day
6 Day splits build more muscle and burn more fat overall
Here are examples of each type of split:
Shoulders and HIIT Cardio on a bike
This program is more advanced, has far more exercises and the intensity and volume need to be periodized (sometimes high, sometimes low, sometimes mix it up) so the body can recover and get lean and strong without gaining belly fat.
We do strength training until the end
We add in more LISS when the fat isn’t coming off fast enough
We do much more cardio near the end of the program
Eating is how we lose most of the weight
The fasted LISS cardio assists the eating plan in facilitating weight loss, and not the other way around
We work these glutes like we’re going to show them on stage, because we are
In phase 1, most programs have longer weights workouts with more rest between sets
Phase 4 has more cardio for the final cut
In my program, I add more supersets and cardio in phase 1 so we don’t have to starve ourselves in phases 3,4 and 5
This keeps our thyroid healthy which, you will find, is super important for bikini competitors and everyone on an eating plan
For a smaller waist and a bigger butt
Strength training for the whole body
Plan to spend at least 2 hours per week training glutes
Plan to spend some time training arms and shoulders
Plan to spend some time doing meal prep
One tip to remember: try to boost the metabolism before the cutting phase (during the off-season is best)
Typically this is 3 to 10 weeks depending on how your body responds to the meal plan and cardio
My plans typically only have 3 weeks or less of serious cutting because they speed up the metabolism as much as possible
The best bikini competition abs workout is
Count your macros (flexible dieting)
Follow a meal plan that counts everything for you
With video, pictures and instruction
Dale Maynor is a Fitness trainer in Redding California (Shasta County).
He wants to write you a custom eating and workout plan.
I do training in Redding California (Far Northern California)
I have more than 25,000 hours of experience doing weight loss and fitness.
How do you train for a bikini competition?
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Dale Maynor Fitness Training, 44 Quartz Hill Road, Redding, CA, 96003, United States5309415877DaleMaynorFitness@gmail.com
https://m.youtube.com/watch?v=4S-rwfi116k
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