12 Week Bikini Bombshell Workout Plan

Thank you for downloading this 12 week bikini bombshell workout plan. On the next few pages you will find 3
monthly calendars and your workout plans for the next 12 weeks. Over the next 12 weeks you will be
exercising 5 days per week, each workout taking between 30-45 minutes to complete. You have the option
to perform extra cardio if you feel you need it (but remember to take at least one rest day per week). These
workouts can be performed at anytime during the day, whenever is the best time for you. Before starting
your exercise plan there are some important things you need to know.

Equipment
You will need a set of dumbbells or bands as a minimum requirement for this workout plan. The workouts are
made to suit your current fitness situation, whether you have a gym membership or just a small set up at
home. If you don’t have access to certain equipment, I have listed alternate exercises which can be done with
a pair of dumbbells or bands.

Warm up & cool down

It is very important that you warm up properly prior to exercising. I recommend performing cardio for at least
5 minutes prior to starting your workout. If the workout you are doing is a weights-based workout, then I highly
recommend performing warm up sets for the muscles you will be targeting. For example, if your workout is a
shoulder workout, you would perform 10 reps of each exercise you are about to do with light 5lb (or less)
dumbbells to get your muscles ready and warmed up and to help prevent injury.

Your cool down should last at least 5 minutes and include light cardio (such as walking) to bring your heart rate
down slowly, and should also include static stretching of the worked muscles, remembering to hold each
stretch for at least 30 seconds.

Superset
A superset is one exercise followed immediately by another without rest.

Drop set
After you have finished a set, you will immediately drop the weight and perform another set with less weight,
but the same amount of reps (or more if you can). Keep lowering the weight and performing reps until you
cannot perform any more. This is a highly effective way to help burn out and fatigue your muscle/s.

The workouts
Weeks 1-8: Perform all sets and reps for each exercise before moving on to the next
Weeks 9-12: Perform each exercise one after the other without rest. Once you have finished the circuit, take
a 60 second rest before repeating.

Tips
Always check with a doctor before starting any workout/diet program..
Remember to use proper form to avoid injury.
Breathe properly and contract your core during each exercise.
If you do not know how to do a particular exercise, I recommend checking out bodybuilding.com’s exercise
library: http://www.bodybuilding.com/exercises/
Go as heavy as you can while maintaining proper form. If you are performing 12 reps, it should be c
challenging by the 10th rep. If it isn’t you need to increase your weight.
Ladies, do not fear lifting heavy! Lifting weights will not make you bulky, it will make you look lean. If you
want the ‘toned’ look, then lifting weights is a must. You will not get ‘lean’ or ‘toned’ with cardio.
Drink lots of water.
Abs are made in the kitchen. There is no need to perform ab exercises every day.
Don’t obsess over the scales - they don’t tell the whole story! Remember to also take take measurements
and photos to track your progress
If possible, find a workout buddy to motivate you.
Keep track of how much weight you use for each exercise and aim to increase your weight each week.

Enjoy!

#12wbikinibombshell

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 Weeks 1-4
Monday Tuesday
Tuesday Wednesday
Wednesday Thursday
Thursday Friday
Friday Saturday
Saturday Sunday
Sunday

Glutes Shoulders Arms Back Legs Rest Rest/Stretch

Glutes Shoulders Arms Back Legs Rest Rest/Stretch

Glutes Shoulders Arms Back Legs Rest Rest/Stretch

Glutes Shoulders Arms Back Legs Rest Rest/Stretch

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 Weeks 5-8
Monday Tuesday
Tuesday Wednesday
Wednesday Thursday
Thursday Friday
Friday Saturday
Saturday Sunday
Sunday

Cardio of Shoulders &

Legs & Glutes Back & Biceps choice for 30- Legs & Glutes Rest Rest/Stretch
Triceps
45 mins

Cardio of Shoulders &

Legs & Glutes Back & Biceps choice for 30- Legs & Glutes Rest Rest/Stretch
Triceps
45 mins

Cardio of Shoulders &

Legs & Glutes Back & Biceps choice for 30- Triceps Legs & Glutes Rest Rest/Stretch
45 mins

Cardio of Shoulders &

Legs & Glutes Back & Biceps choice for 30- Legs & Glutes Rest Rest/Stretch
Triceps
45 mins

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 Weeks 9-12
Monday Tuesday
Tuesday Wednesday
Wednesday Thursday
Thursday Friday
Friday Saturday
Saturday Sunday
Sunday

Full Body
PHA Circuit 1 Cardio Cardio PHA Circuit 2 Rest Rest/Stretch
Circuit

Full Body
PHA Circuit 1 Cardio Cardio PHA Circuit 2 Rest Rest/Stretch
Circuit

Full Body
PHA Circuit 1 Cardio Cardio PHA Circuit 2 Rest Rest/Stretch
Circuit

Full Body
PHA Circuit 1 Cardio Cardio PHA Circuit 2 Rest Rest/Stretch
Circuit

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 Weeks 1-4
Glutes
Exercise Alternate Exercise Sets Reps Rest
Stiff leg deadlift Single leg bodyweight 4 10 45 seconds
deadlift
Static barbell lunge (drop Dumbbell lunge 4 10 45 seconds
set on last set)
Cable kickback Donkey Kicks 3 12 45 seconds
Cable abductions Standing leg abductions 3 12 45 seconds
(with or without band)
Barbell Hip Thrust Body weight hip thrust 3 10 30 seconds
Kneeling bench cable Kneeling straight leg lift 3 10 45 seconds
kickback
Cardio: 20 minutes post weight training
Target heart rate: 120-150bpm.

Shoulders
Exercise Alternate Exercise Sets Reps Rest
Dumbbell shoulder press Nil 4 10 30 seconds
Lateral raise/front raise Nil 4 10 30 seconds
combo
Upright row Nil 4 10 30 seconds
Incline overhead press Nil 4 10 30 seconds
(drop set on last set)
Reverse fly Nil 4 12 30 seconds
Cardio: 20 minutes post weight training
Target heart rate: 120-150bpm.

Arms
Exercise Alternate Exercise Sets Reps Rest
Overhead cable rope Overhead dumbbell tricep 4 10 30 seconds
extension extension
Skull crushers Nil 3 10 30 seconds
Cable rope pulldown (drop Bent over dumbell tricep 3 10 30 seconds
set on last set) extension
EZ bar bicep curl Dumbell bicep curl 4 10 30 seconds

Rope hammer curl Dumbbell hammer curl 3 10 30 seconds

Wide grip cable curl (drop Dumbell bicep curl 3 10 30 seconds
set on last set)
Cardio: 20 minutes post weight training
Target heart rate: 120-150bpm.

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 Weeks 1-4
Back
Exercise Alternate Exercise Sets Reps Rest
Wide grip lat pulldown Lat pulldown with band 4 10 45 seconds
superset with push ups
Seated cable row superset Seated row with band 4 10 45 seconds
with dumbbell chest press
Close grip lat pulldown Pull down with band 3 10 30 seconds
Bent over alternating 3 10 30 seconds
dumbbell row
Kneeling high pulley row Kneeling band high pulley 3 10 30 seconds
row
Dumbbell rear delt raise 3 12 30 seconds
Cardio: 20 minutes post weight training
Target heart rate: 120-150bpm.

Legs
Exercise Alternate Exercise Sets Reps Rest
Barbell squat Dumbbell or bodyweight 4 10 45 seconds
squat
Barbell walking lunges Dumbbell or bodyweight 4 10 45 seconds
walking lunges
Dumbbell step ups Bodyweight step ups 3 12 45 seconds
Leg extension (drop set on Band leg extension 3 12 30 seconds
last set)
Hamstring curl (drop set on Band leg curl 3 12 30 seconds
last set)
Dumbbell calf raises Bodyweight calf raises 3 10 30 seconds
Cardio: 20 minutes post weight training
Target heart rate: 120-150bpm.

Abs
Exercise Alternate Exercise Sets Reps Rest
Standing toe touch fifer Nil 3 20 30 seconds
scissors (also known as
standing hand to toe
scissors)
Lying toe touch fifer Nil 3 20 30 seconds
scissors (also known as
abdominal hand to toe
scissors)
Plank hold Nil 3 Hold as long as 30 seconds
possible
Dumbbell russian twist Nil 3 20 30 seconds
Bicycle crunch Nil 3 20 30 seconds
Perform abs 1-3x per week on alternate days

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 Weeks 5-8
Legs & Glutes

Exercise Alternate Exercise Sets Reps Rest

Barbell squat superset with Bodyweight squat 3 12 Up to 30 seconds
stiff leg deadlift Bodyweight single leg
deadlift
Walking lunges superset Nil 3 16 Up to 30 seconds
with box jumps
Hamstring curl superset Nil 3 12 Up to 30 seconds
with pop squat
Leg extension superset Nil 3 12 Up to 30 seconds
with burpees
Barbell hip thrusts superset Nil 3 12 Up to 30 seconds
with 30 sec mountain
climbers

Back & Biceps

Exercise Alternate Exercise Sets Reps Rest

Wide grip lat pull down Band pull down 4 12 Up to 30 seconds
Close grip lat pull down Band pull down 3 12 Up to 30 seconds
superset with standing Cable row with band
cable rows
Alternating bent over Nil 3 12 Up to 30 seconds
dumbbell row superset with
push ups
Dumbbell bicep curl Nil 3 15 Up to 30 seconds
superset with high knees
Hammercurl superset with Nil 3 15 Up to 30 seconds
jumping lunges
Plank jumps Nil 3 15 Up to 30 seconds

Shoulders & Triceps

Exercise Alternate Exercise Sets Reps Rest

Arnold press Band overhead press 4 12 Up to 30 seconds
Dumbbell lateral raise Nil 3 12 Up to 30 seconds
superset with alternating
dumbbell front raise
Cable rope rear-delt rows Band rear-delt row 3 12 Up to 30 seconds
superset with dumbbell Band upright row
upright row
Tricep bench dips superset Nil 3 12 Up to 30 seconds
with quick step ups for 45
seconds
Tricep push up superset Nil 3 12 Up to 30 seconds
with speed skaters for 45
seconds
Box jump burpee Nil 3 10 30-60 seconds

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 Weeks 9-12
PHA Circuit 1

Exercise Alternate Exercise Sets Reps Rest

Cable squat Bodyweight Squat Perform circuit 3 15 0
times through
Push up to dumbbell row Nil â â
Walking dumbbell Lunges Bodyweight walking â â
lunges
Tricep dips Nil â â
Frog Jumps Nil â â
Barbell push pree Nil â â
Dumbbell step ups Bodyweight step ups â â
Bear Crawl Nil 60 seconds 60 seconds

PHA Circuit 2

Exercise Alternate Exercise Sets Reps Rest

Dumbbell deadlift Single leg bodyweight Perform circuit 3 15 0
deadlift times through
Barbell bench press Dumbbell bench press â â
Bench Sprint Nil â â
Tricep push ups Nil â â
Walking dumbbell lunges Bodyweight walking â â
lunges
Bent over barbell row Bent over band or â â
dumbbel row
Jump squat Nil â â
Standing toe touch fifer Nil 20 60 seconds
scissors (also known as
standing hand to toe
scissors)

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 Weeks 9-12
Full body circuit

Circuit Exercise Sets Reps Rest

1 Dumbbell squat 2 15 0
Body weight jump squat 10
Dumbbell squat 15
Body weight jump squat 10
Dumbbell squat 15 30-60 seconds
2A Push up 2 15
Russian twist 15
2B Squat with bicep curl 2 15
Bent over dumbbell rows 12
2C Split squat with hammer curl 2 6-8 each leg
Mountain climbers 20
2D Lunge with dumbbell ab twist 2 12
Side squat 12
2E Tricep dips 2 15
High knees 30-60 seconds
2F Overhead dummbell press 2 15
Jump squat 10
2G Dumbbell chest flyes 2 15
Crunches 20
2H Tricep push ups 2 15
Jumping jacks 30-60 seconds
2I Pendulum lunge 2 15 each leg
Donkey kicks 15 each leg
3 Lying abdominal leg lifts 2 20

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