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90 DAYS BIKINI BARBELL WORKOUT

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Copyright of "Rudy Mawer Consulting LLC", not to be used, reproduced or re-shared in any manner. Example plan only - this is not a specific training plan you should follow without prior consent from a professional. Obtain medical supervision and

advice before starting a new diet or exercise regime.

90 DAYS BIKINI BARBELL WORKOUT

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

LegsSession

Rest Rest Rest Rest Rest HIIT & SteadyState

Rest

Upperbody &Abs

Legs Legs RestHIIT & CardioUpperbody &Abs

8-20Rep Scheme

60

60 75 60 60 NA45-6075

30-90 30-9060 60 NA NA

19

Cardio

Rest(seconds)

Time

Sets 35 3519 19 NA NA

8-20 8-20 8-20 8-20 NA NA

90 DAYS BIKINI BARBELL WORKOUT

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Press out, never bring DB over shoulder line,e.g. Stays outside the body

Hands should be just wider than shoulderwidth and focus on rowing into the lower

abs. Keep torso straight and do not let yourlower back arch. Your torso should bediagonal with the knees slightly bent.

Focus on elbows driving in and out and keepelbows high throughout (inline with arm pit).

Lower slowly to the chest then drive up.During the lifting phase, focus on your

elbows driving into the midline of the body.

As above, only difference is the grip will beunder arm and slightly wider, this will shift

the muscle groups recruited in the back.Focus on elbows driving back into the side of

the ribs.

Lying on a bench (or floor if not), take thebar above the head with hands the samewidth as shoulders. Slowly lower the bar

down and drive the elbows forward at thesame time, so the bar is being lowered

towards the neck or upper chest. When yourforearms touch the bicep and the bar is close

to the body press back up.

Keep shoulders down and relaxed. Stopwhen hands are inline with the front of the

legs, no need to come all the way down.Keep elbows fixed throughout the movement,do not pause at the top, lower as you start to

lose tension.

UPPERBODY BB WORKOUT

2:0:1:0

Exercise

BB Overhead Press

Bent Over BB Row

BB Bench Press

BB Wide GripUnderarm Bent Over

Row

Lying BB Tricep NeckPress

Lying BB Tricep NeckPress

1b

2a

2b

3a

3b 12 3:0:1:14

4 15 2:2:2:0

4 12 2:0:2:2

4 15 2d 2h 2m

4 12 2:0:1:1

1a

90

60

60

4 8 2:0:1:0

Pair Reps Rest NotesTempoSets

90 DAYS BIKINI BARBELL WORKOUT

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UPPERBODY BB WORKOUT

Same position as the neck press but yourelbows will be inline with the eyes (rather

than forward). Lower back so the barfinishes just at the hairline above forehead.

Do not pause or rest at the top.

Just like a normal lat raise, keep torso fixedand slowly raise hands away from the side ofthe body. Keep shoulders down and relaxed.

Slowly lower and repeat, go very light forthis.

Perform 4 circuits of the following with 60 second rest inbetween: 15x Lying LegRaises, 20x V Crunch, 20x Side Leg Twists, 60 - 120 second plank - rest 60 seconds

and repeat 3 times.

Copyright of "Rudy Mawer Consulting LLC", not to be used, reproduced or re-shared in any manner. Example plan only - this is not a specific training plan you should follow without prior consent from a professional. Obtain medical supervision and

advice before starting a new diet or exercise regime.

2:0:1:0

Exercise Pair Reps Rest NotesTempoSets

Lying Tricep SkullCrusher 4a 3 10-12

60

3:2:1:0

4b 3 10-12 3:0:2:2Weight Plate or DBSide Raise

Ab Circuit

90 DAYS BIKINI BARBELL WORKOUT

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LOWERBODY BB WORKOUT

Hold a BB infront of your neck with both hands (Rest barbell on the front of shoulders and cross arms to keep in place). Raise heels about 1 inch of the floor with weight plate or similar. Drive the knees forward to lower in a squat, keep torso and lower back neutral and

secure. Go as low as possible without your lower back moving / arching then raise up.

A typical deadlift, set up with olympic size weight plates. Torso straight, abs engaged,

lower back secure, head forward, arms by the side holding the bar and knees slightly bent.

Drive up for 1 second and lower down, rest on the floor for 0.5 seconds and repeat (watch

deadlift technique videos to ensureyou are safe and executing the movement right).

Position back leg on a bench and front leg forward in a long stride. Barbell should be sat on your

shoulders behind the neck with both hands holding the bar. Slowly bend the front knee and back knee to lower down, pause when you have gone as low as possible with the back knee then drive up. Only

come up 80% of the way and do not lock out or pause. We want to burn the legs out as much as possible. 10 reps then swap legs. Set a time to

make sure you perform this at the right speed, it should be a 60 second set PER LEG.

Hold the bar with a shoulder width grip. Bend yourknees about 10% and initiate the movement by

driving your hips/bum back as far as possible. Keep your spine and torso firm and straight, do not let

the lower back move or arch. Lower as far as possible (you should feel a harsh stretch in the

hamstring or back of the upper leg) then raise up. Do not rest at the top.

2:0:1:0

Exercise Pair Reps Rest NotesTempoSets

BB Heel RaisedFront Squats 1a 20 903:1:1:04

Straight Leg BBDeadlift

Back FootRaised Split

Squat / Lunge3a 4 10 2:2:2:0 60

2a 5 1201:0:1:05

Straight Leg BBDeadlift 4a 15 602:1:1:04

90 DAYS BIKINI BARBELL WORKOUT

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LOWERBODY BB WORKOUT

This is a single set of squats (but broken down into several mini sets) to annihilate any lasting energy in your legs! Pick a heavy BB that you could do about 15 squats for normally. Set a

timer and start to squat with the same technique as exercise 1. Perform as many reps as possible and take a brief 10 - 20 second rest then keep

going. Time yourself for 50 reps and try to beat it in future. Note: Make sure the technique is strict and you follow the tempo (4 seconds per rep).

Make sure you have safety bars in place or someone spotting you incase you fail and fall

when fatigued.

Copyright of "Rudy Mawer Consulting LLC", not to be used, reproduced or re-shared in any manner. Example plan only - this is not a specific training plan you should follow without prior consent from a professional. Obtain medical supervision and

advice before starting a new diet or exercise regime.

2:0:1:0

Exercise Pair Reps Rest NotesTempoSets

Death Squats 5a 1 50 2:1:1:0 -

90 DAYS BIKINI BARBELL WORKOUT

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Pick any of the HIIT workouts in the guide or whatyou have accessible (e.g. a bike or hill sprints if you

have no cardio equipment at home). Perform 30seconds flat out with a 60s rest for 7 sets. Rememberthe intervals should be 150% intensity and you should

be all out for the full 30 seconds. Do not do a lot ofrunning / sprinting unless you are use to it.

After the HIIT you will do 20 - 30 minutes of lowintensity cardio. Again, this can be performed on any

cardio machine you have or, on a bike outside orfailing that, you can do fast walking or jogging(again, do not run/job unless use to it). Intensity

should be a 6 out of 10.

HIIT: After week 4, add in 3 more intervals (10 total). After week 8 or forthe final 4 weeks add in another 5 for 15 total intervals per session.

Cardio: After 4 weeks, increase time by 10 minutes. After 8 weeks, increasetime by another 10 minutes.

Copyright of "Rudy Mawer Consulting LLC", not to be used, reproduced or re-shared in any manner. Example plan only - this is not a specific training plan you should follow without prior consent from a professional. Obtain medical supervision and

advice before starting a new diet or exercise regime.

HIIT & CARDIO

Exercise Sets Time Rest Notes

Intervals 7 30s 1m

Low IntensityCardio

Progressions

NA 20-30minutes

NA