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 90 DAYS BIKINI BARBELL WORKOUT

90 DAYS BIKINI BARBELL WORKOUT

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Session Legs Upperbody & Legs Upperbody & Legs HIIT & Cardio Rest
Abs Abs

Rep Scheme 8-20 8-20 8-20 8-20 8-20 NA NA

Rest
60 30-90 60 30-90 60 NA NA
(seconds)

Sets 19 35 19 35 19 NA NA

Cardio Rest Rest Rest Rest Rest HIIT & Steady Rest
State

Time 60 75 60 75 60 45-60 NA

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.

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 90 DAYS BIKINI BARBELL WORKOUT

UPPERBODY BB WORKOUT
Exercise Pair Sets Reps Tempo Rest Notes

Press out, never bring DB over shoulder line,

BB Overhead Press 1a 4 8 2:0:1:0
2:0:1:0 e.g. Stays outside the body

Hands should be just wider than shoulder

90
width and focus on rowing into the lower
Bent Over BB Row 1b 4 12 2:0:1:1 abs. Keep torso straight and do not let your
lower back arch. Your torso should be
diagonal with the knees slightly bent.

Focus on elbows driving in and out and keep

elbows high throughout (inline with arm pit).
BB Bench Press 2a 4 15 2d 2h 2m Lower slowly to the chest then drive up.
During the lifting phase, focus on your
elbows driving into the midline of the body.
60

As above, only difference is the grip will be

BB Wide Grip under arm and slightly wider, this will shift
Underarm Bent Over 2b 4 12 2:0:2:2 the muscle groups recruited in the back.
Row Focus on elbows driving back into the side of
the ribs.

Lying on a bench (or floor if not), take the

bar above the head with hands the same
width as shoulders. Slowly lower the bar
Lying BB Tricep Neck down and drive the elbows forward at the
3a 4 15 2:2:2:0 same time, so the bar is being lowered
Press
towards the neck or upper chest. When your
forearms touch the bicep and the bar is close
to the body press back up.
60

Keep shoulders down and relaxed. Stop

when hands are inline with the front of the
Lying BB Tricep Neck legs, no need to come all the way down.
3b 4 12 3:0:1:1
Press Keep elbows fixed throughout the movement,
do not pause at the top, lower as you start to
lose tension.

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 90 DAYS BIKINI BARBELL WORKOUT

UPPERBODY BB WORKOUT
Exercise Pair Sets Reps Tempo Rest Notes

2:0:1:0

Same position as the neck press but your

elbows will be inline with the eyes (rather
Lying Tricep Skull than forward). Lower back so the bar
4a 3 10-12 3:2:1:0
Crusher finishes just at the hairline above forehead.
Do not pause or rest at the top.

60

Just like a normal lat raise, keep torso fixed

and slowly raise hands away from the side of
Weight Plate or DB the body. Keep shoulders down and relaxed.
4b 3 10-12 3:0:2:2
Side Raise Slowly lower and repeat, go very light for
this.

Perform 4 circuits of the following with 60 second rest inbetween: 15x Lying Leg
Ab Circuit Raises, 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.

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 90 DAYS BIKINI BARBELL WORKOUT

LOWERBODY BB WORKOUT
Exercise Pair Sets Reps Tempo Rest Notes

Hold a BB infront of your neck with both

2:0:1:0 hands (Rest barbell on the front of shoulders
and cross arms to keep in place). Raise heels
BB Heel Raised about 1 inch of the floor with weight plate or
1a 4 20 3:1:1:0 90
Front Squats 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
Straight Leg BB side holding the bar and knees slightly bent.
2a 5 5 1:0:1:0 120
Deadlift Drive up for 1 second and lower down, rest on
the floor for 0.5 seconds and repeat (watch
deadlift technique videos to ensure
you 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
Back Foot to lower down, pause when you have gone as low
Raised Split 3a 4 10 2:2:2:0 60 as possible with the back knee then drive up. Only
come up 80% of the way and do not lock out or
Squat / Lunge
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 your

knees about 10% and initiate the movement by
driving your hips/bum back as far as possible. Keep
Straight Leg BB your spine and torso firm and straight, do not let
4a 4 15 2:1:1:0 60 the lower back move or arch. Lower as far as
Deadlift
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.

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 90 DAYS BIKINI BARBELL WORKOUT

LOWERBODY BB WORKOUT
Exercise Pair Sets Reps Tempo Rest Notes

This is a single set of squats (but broken down

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

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 90 DAYS BIKINI BARBELL WORKOUT

HIIT & CARDIO

Exercise Sets Time Rest Notes

Pick any of the HIIT workouts in the guide or what

you have accessible (e.g. a bike or hill sprints if you
have no cardio equipment at home). Perform 30
Intervals 7 30s 1m seconds flat out with a 60s rest for 7 sets. Remember
the intervals should be 150% intensity and you should
be all out for the full 30 seconds. Do not do a lot of
running / sprinting unless you are use to it.

After the HIIT you will do 20 - 30 minutes of low

intensity cardio. Again, this can be performed on any
cardio machine you have or, on a bike outside or
Low Intensity NA 20-30 NA
failing that, you can do fast walking or jogging
Cardio minutes
(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 for
the final 4 weeks add in another 5 for 15 total intervals per session.

Progressions

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

time 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.

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