Ultimate Bikini Beach Body

Share

Question:
I want a killer bikini body by the summer. I am in good shape but I want more; six pack abs, a tight butt and hard curves. Can you give me a detailed plan to do this?
Answer:
A six pack and killer curves sound like a recipe for disaster! What you’re asking will require a great deal of intense work on your part but if you’re ready, let’s go.
You’ll have two different workouts for the three days you’ll weight train.
On day one you’ll do hip raises/reverse crunches for three sets. These are done by performing 5 hip raises followed by 10 reverse crunches, 5 hip raises and 10 reverse crunches. That’s one set. Alternate each set of those with lying leg curls for 3 sets of 10 reps with increasing weight on each set. Your next series will consist of lunges combined with inner thigh and bag kicks. Do 10 lunges on each leg and move directly into inner thigh for 10 reps and finish the series with 20 heavy bag kicks on each leg doing 2 sets of 10 reps for each leg. After a brief recovery continue your workout with pulse squats. These are done for 15 reps broken into 3 series of 5 pulses. Descend into a full squat, then push back up 2/3 of the way up and drop back into a full squat. Do 5 reps like this and on the fifth rep stand all the way up. This is repeated for three sets of five to equal one complete set. After squats are completed do three sets of ten reps of stiff leg deadlifts which stretch and carve up your hamstrings and glutes. Remember to squeeze your glutes at the top of each rep. After you finish legs, begin arms with a tri-set for biceps. Do 10 reps of incline dumbbell curls immediately followed by 10 barbell curls using the wider grip on the bar and follow that with a set of close grip cable curls for 10 reps. After three sets of this tri-set begin triceps training with triceps pressdowns for 35 reps using about 65% of the weight you would use for a set of 10 reps. On your next set of pressdowns use a weight about 10% heavier than the weight you would use for a set of 10 reps and do 8 reps. Return to another set of 35 and finish with a final heavy set of 8 to 10 reps. Complete triceps with 3 sets of 8 to 10 reps of skullcrushers, a.k.a. lying triceps extensions followed by 2 sets of dumbbell triceps kickbacks for 10 reps each.
On your second weight training day you’ll cover upper body. Begin with partner assisted or jump pull-ups doing 5 reps for 3 sets. Try to do your pull-ups but if you can’t, have your partner assist you on the upward portion of the exercise or jump to the top contracted position. Hold for a second and lower yourself on a 3 count. After you finish those begin chest with incline dumbbell curls. Do 3 to 4 sets of 12 to 8 reps doing 12 reps with the lighter weight as you warm up and doing 8 reps with the heavier weight on later sets. Alternate these with low pulley rows. Remember to keep your ribcage elevated during the reps and not to allow your back to bow over too much during the stretch portion of each rep. Do 3 sets of 8 to 10 reps. Low incline dumbbell flyes supersetted with wide grip pulldowns are up next. You have 3 sets of each alternating back and forth between the two performing 8 to 10 reps on each set of each exercise. Finish your chest/back combos with a vertical or machine bench press combined with single arm dumbbell rows working 3 sets of 8 to 10 reps for each. For shoulders use another tri-set: dumbbell side laterals, seated dumbbell presses and rear delt dumbbell raises. Do 3 sets of 10 reps for each. Complete one set of each exercise without resting between sets. Take a short break and repeat the sequence two more times. Abs are last with 3 sets of hanging knee raises for 15 reps alternating with incline sit-ups.
Below I’ve broken out the exercises for each day:
Day One Breakout:
Series One: Hip raises/reverse crunches for three sets – Alternate with Leg Curls:

  • 5 hip raises followed by 10 reverse crunches, 5 hip raises and 10 reverse crunches. That’s one set.
  • Lying leg curls for 3 sets of 10 reps with increasing weight on each set.

Series Two: Lunges combined with Inner Thigh and Bag Kicks.

  • 10 lunges on each leg and move directly into
  • Inner thigh for 10 reps
  • 20 heavy bag kicks on each leg doing 2 sets of 10 reps for each leg.

Series Three: Pulse Squats

  • After a brief recovery continue your workout with pulse squats.
  • These are done for 15 reps broken into 3 series of 5 pulses.
  • Descend into a full squat, then push back up 2/3 of the way up and drop back into a full squat.
  • Do 5 reps like this and on the fifth rep stand all the way up.
  • This is repeated for three sets of five to equal one complete set.

Series Four: Deadlifts

  • After squats are completed do three sets of ten reps of stiff leg deadlifts which stretch and carve up your hamstrings and glutes.
  • Remember to squeeze your glutes at the top of each rep.

Series Five: Biceps tri-set

  • 10 reps of incline dumbbell curls immediately followed by
  • 10 barbell curls using the wider grip on the bar, follow that with a set of
  • Close grip cable curls for 10 reps.

Series Six: Triceps

  • 35 Triceps pressdowns reps using about 65% of the weight you would use for a set of 10 reps.
  • 8 pressdowns use a weight about 10% heavier than the weight you would use for a set of 10 reps.
  • 35 Triceps pressdowns reps using about 65% of the weight you would use for a set of 10 reps.
  • Final heavy set of 8 to 10 reps.

Series Seven: Skullcrushers/Kickbacks

  • 3 sets of 8 to 10 reps of skullcrushers, a.k.a. lying triceps extensions
  • 2 sets of dumbbell triceps kickbacks for 10 reps each.

Day Two Breakout:
Series One: Pull-ups

  • 3 sets of 5 reps. Hold for a second and lower yourself on a 3 count.
  • Begin with partner assisted or jump pull-ups doing. Try to do your pull-ups but if you can’t, have your partner assist you on the upward portion of the exercise or jump to the top contracted position.

Series Two: Dumbbell Curls alternated with Low Pulley Rows.

  • 3 to 4 sets of 12 to 8 reps of Dumbbell Curls doing 12 reps with the lighter weight as you warm up and doing 8 reps with the heavier weight on later sets.
  • Do 3 sets of 8 to 10 reps of Low Pulley Rows. Remember to keep your ribcage elevated during the reps and not to allow your back to bow over too much during the stretch portion of each rep.

Series Three: Dumbbell Flyes alternated with Pulldowns.

  • 3 sets, 8 to 10 reps Dumbbell Flyes
  • 3 sets, 8 to 10 reps widegrip pulldowns

Series Four: Bench Press alternated with Single Arm Dumbbell Rows

  • 3 sets, 8 to 10 reps vertical or machine bench press
  • 3 sets, 8 to 10 reps single arm dumbbell rows

Series Five: Shoulders
Complete one set of each exercise without resting between sets. Take a short break and repeat the sequence two more times

  • 3 sets, 10 reps dumbbell side laterals
  • 3 sets, 10 reps Seated dumbbell presss
  • 3 sets, 10 reps Rear delt dumbbell raises

Series Six: Abs

  • Abs are last with 3 sets of hanging knee raises for 15 reps alternating with incline sit-ups.

Diet:
To get the ultimate beach body you need to address what you eat on a daily basis. When we are preparing a competitor for a competition, we first determine their body fat percentage. From that we can assess their lean body mass and their nutritional needs. The next step is to consider how much time do we have to strip off the fat but maintain their lean body mass? Typically we start serious show preparation 12 to 14 weeks from the show. June 1 is 14 weeks away which is perfect timing to be ready for the beach. To strip off the fat we use alternating high and low carbohydrate days and a menu filled with high protein nutritious meals.
Generally we keep your macronutrients at:

  • 35-40% carbohydrates,
  • 35-40% protein,
  • 20 to 25% fats.

Only 1 to 2 clients a year want to compete so the food list and training are designed to shape and tone muscle. We want you to shape lean curves.
Water:
Drink 64 to 96 ounces of water a day. It’s easiest to drink by the clock:

  • 16 ounces by 9 AM,
  • 16 ounces by noon,
  • 16 ounces by 3 PM and
  • 16 ounces by 6 PM.

Also, when mixing protein with water, it’s much better if the water is cold.
You can vary meats and vegetables according to tastes and to help prevent becoming too bored. One day each weekend you are allowed a cheat day.
Using the following menus, start with a high carb day:
High Carb Menu:
Meal 1 – Breakfast:
4 egg whites with one yolk scrambled (its very light)
1/2 cup (dry measure) old-fashioned oats with 1 teaspoon honey
(Heat water in the microwave for 3 minutes and pour over oatmeal and honey, stir well and let sit for a few minutes. Add water to attain desired consistency.)
Meal 2 – midmorning:
1 scoop protein powder mixed with one cup 2% milk
Meal 3 – Lunch:
5-6 ounces lean meat (chicken breast, turkey breast, 96% lean beef, venison, bison or fish)
1/2 cup brown rice or 4 ounce sweet potato
1 to 2 cups vegetables (broccoli, asparagus or mixed vegetables)
Meal 4 – mid-afternoon:
1 apple
Meal 5 – Dinner:
5-6 ounces lean meat
1 cup steamed vegetables
1 large tossed salad with 2 tablespoons Italian dressing
Meal 6 – snack:
1 cup low fat yogurt
Total – Calories – 1459, Protein – 153 g, 43%, Carbohydrates – 144 g, 39%, Fats – 30 g, 18%, Fiber – 27.5 g
Low Carb Menu:
Follow your high carb day with two low carb days.
Meal 1 – Breakfast:
4 egg whites with 1 yolk scrambled
1/3 cup (precooked measure) old-fashioned oats with 1 teaspoon honey
1/2 grapefruit
Meal 2 – Midmorning:
1 scoop protein powder with water
Meal 3 – Lunch:
5-6 ounces lean meat
2 cups green beans or other vegetables
Tossed salad with 2 tablespoons Italian dressing
Meal 4 Mid-afternoon:
2 stalks celery with 1 tablespoon peanut butter
Meal 5 – Dinner:
6 ounces lean meat
2 cups vegetables
1 cup yellow squash or zucchini
Meal 6 -evening:
1 scoop protein with water
Totals, Calories – 1390, Protein – 163 g, 46%, Fat – 47 g, 30%, Carbohydrates – 84 g, 24%, Fiber 30.1 g
Cardio:
Cardio varies depending on training day…
Weight Training Days:
Do 15 to 20 minutes of intense cardio after weights are done. On leg day this is simply walking uphill with at least a 15% incline for the allotted time at 3 to 3.5 MPH. Take long strides to continue to work your hips and glutes.
On upper body day you’ll do a more intense version of intervals.
Walk at 3 to 4 MPH for 1 to 2 minutes.
Go to a jog and then a run at 6 to 7 MPH. Stay at high speed for 30 seconds.
Reduce your speed back to a walk and recover for 2 minutes.
Increase the speed back to 6 to 7 MPH and incline the treadmill to 10% incline. Run at that for 30 to 45 seconds.
Reduce speed again for 2 minutes.
Finish your run for a final 45 seconds,
Recover for 2 to 3 minutes.
Cardio on days without weights:
Begin with a long run or climb for 30 to 40 minutes using the highest incline on the treadmill or the stepmill. Maintain a moderate pace taking long strides.
On your second cardio only day:
If weather is permitting do interval runs outside or on a treadmill if necessary to 40 minutes.
On the third “cardio only” day:
Do hill sprints or stadium steps for 30 minutes.
See you at the beach!
God bless and keep training,
Daryl
P.S. If you’d like me to create a simple DVD that you can purchase directly from this web site for a reasonable price showing these exercises and how to perform them correctly, leave a comment. If I get enough responses to make it worthwhile, I’ll create the video!

Share