12 Week Fat Shredding Hot Bikini Body Workout

Weeks 1-6

Monday

  1. Squat Drop Sets: 80, 70, 60 pounds without resting
    10 reps per weight for 4 sets
  2. Leg Extension Drop Sets: 60, 40, 20 pounds without resting
    10 reps per leg for 4 sets
  3. Cross Step-ups on a Bench
    20 reps per leg for 4 sets

Note: Drop Sets are going from one weight to a lighter weight without resting in between

Tuesday

  1. Shoulder Press Drop Sets: 25, 20, 15 pounds without resting
    10 reps per weight for 4 sets
  2. Lateral Raise Drop Sets: 15, 10, 5 pounds without resting
    10 reps per weight for 4 sets
  3. Rear Deltoids Row: (no drop set on this one)
    30 pounds 8-10 reps per weight for 4 sets
  4. Front Shoulder Press Drop Sets: 20, 15, 10 pounds without resting
    10 reps per weight for 4 sets
  5. Assisted Pull-ups 4 grips: (wide, regular, close, underhand)
    20 reps per weight each for 4 sets
  6. Bent-Over Row Drop Sets: 40, 30, 25 pounds without resting
    10 reps per weight for 4 sets
  7. Wide-Grip Row: (on cable machine) 100, 80, 60 pounds
    10 reps for 4 sets

Wednesday

  1. Lunge with Bicep Curls: (alternate leg-long distance) 15 pounds per hand with dumbbells
    30 steps per leg for 4 sets
  2. Biceps Curl Drop sets: 25, 20, 15 pounds without resting
    10 reps per weight for 4 sets
  3. Overhead Triceps Extension Drop Sets: 40, 35, 30 pounds
    10 reps per weight for 4 sets
  4. Dumbbell Triceps Punch Outs: 15 pounds in each hand
    20 reps for 4 sets
  5. Hammer Curls: 40, 35, 25, 20, 15, 10, 5 pounds
    6 reps per weight 4 sets

Thursday

  1. Push -up Burn Outs: (as many as you can)
    4 sets
  2. Circle Chest Flyes: (lying down back on bench) 20 pounds
    10 reps for 4 sets
  3. Rest of the Day: Core

Friday – Day Off

Start all over on Saturday with Mondays Workout and Repeat

Note from Chady: Every week my weights must go up, or if I can’t, my reps must improve. If my weights/reps then I know I have improved! Eating healthy will make this happen. If you ‘kinds-sorta’ eat right, then your body will 'kinda-sorta' get results.

Weeks 7-12

Monday

Band Around the Ankle Workout:
Working the glutes, quads and shoulders

  1. Shoulder presses 2x ( 10 lbs ), step to the left/right (keeping the body low), then kick back each leg & REPEAT
    10 in each direction for 3-4 sets
  2. Bungee around the waist and SPRINT
    40/50-yards sprint for 4 sets
  3. Squat Jumps with band on ankles (hands on waist)
    20 reps for 4 sets

Tuesday

  1. Shoulder-press Burnouts: 20 lbs (starting) for 4 sets
    Keep track of the reps so the following week I can improve.
    Note from Chady: The reason I do burnouts is because its all about staying firm not building muscle. The last six weeks I am not eating adequate calories to lift heavier.
  2. Lateral Raises Burnouts: (standing) 10 lbs for 4 sets
  3. Reverse Flyes (standing/bent over): 10 lbs for 4 sets
  4. Shoulder Rotation Burnouts: 10 lbs for 4 sets

Note from Chady: Remember, when you are doing burnouts, keep track of your reps to improve the following week.

Wednesday

  1. Bungee Walks (with ankle band)
    20 steps forward (in lower squat position moving forward) & 20 steps back
  2. Bungee Sprints AGAIN from Monday’s workout
    40/50 yard sprint for 4 sets
  3. Tippy toe calf walks: 30 lbs in each hand
    40 yard walk

Thursday

  1. Push-up burnout: again, for 4 sets
  2. Hit the Rack (hammer curls): 40, 35, 30, 25, 15, 10, 5 lbs
    10 reps for 4 sets
  3. Dip burnouts (triceps): 4 sets
  4. Back Detail: ( lie over the bench, legs up, tightening the glutes)
  5. Shoulder presses (face down)-
    5 lbs in each hand for 20 reps, 4 sets
  6. Jumping jack motion (face down)-
    5 lbs in each hand for 20 reps, 4 sets

CARDIO:

For the 1st six weeks perform only 20 minutes of low intensity cardio everyday while not allowing the heart rate to go past 130 bpm.

The Final six weeks, cardio can be done using any cardio equipment. The idea is to burn 500 calories per session. You can begin with climbing the stairs for 5 minutes on a low level, then bumping the intensity up to high for 5 minutes and repeating until you have burned 500 calories. Once you master this, you can advance to climbing on low-intensity for 20 minutes, the bumping up the intensity to high for 20 minutes and repeat until you have burned off 500 calories.