Building the Bikini Body Phase I
Alexander York Fitness
This is phase I of a scientifically backed program which will push you through four days of training and three days of active recovery. Phase I will focus on building the body of your dreams while tightening, toning and torching stubborn fat stores. This phase will ease you into the necessary movements to help grow muscle in aesthetic areas while burning fat.
Phase I: 4 weeks
A1
Plank
3 x 30
A2
Bird Dog
3 x 30
B
Hip Thrust
4 x 20
C
Front Foot Elevated Split Squat
8, 10, 12
D
Wide Stance Squat
4 x 8
E1
High Box Step Up
3 x 15
E2
Walking Lunges
3 x 15
E3
Glute Bridge
3 x 15
F
Bent Over Trap 3
5 x 5
G
Lying Leg Curl
8 x 8
H
Tabata Kettle Bell Swings
8 x 20
I
Forward Sled Drag
6 x 60
A1
Side Plank
3 x 30
A2
Superman
3 x 30
B
Rotator Cuff Circuit
C1
Decline DB Bench Press
3 x 12
C2
Push-Up
3 x 10
C3
DB INCLINE FLY PRESS
3 x 12
D
Bent Over DB Row
E1
Supinated Grip Barbell Row
8, 10, 12
E2
Band Face Pull
10, 15, 20
E3
Rear Delt Flyes
8, 10, 12
F1
Cable Internal Rotation
4 x 15
F2
Cable External Rotation
4 x 15
Conditioning
G
Tabata Something Else
Tabata Pull-up Tabata Push-up Tabata Sit-up (abmat) Tabata Air Squat Bike Sprint The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.
A1
Abduction Machine
4 x 10
A2
Adduction Machine
4 x 10
B
DB Rear Foot Elevated Split Squat
6, 8, 10
C1
45 Degree Incline DB Row
12, 15, 20
C2
Cable Pull Through
8, 10, 12
C3
Cable Kick Back
12, 15, 20
D
Toes Elevated Romanian Deadlift
3 x 12
E
Leg Extension
8 x 8
F
Fat Bar Neutral Grip Pull Down
4 x 12
G
Stairs
A1
Zottman Curl
4 x 10
A2
Tricep Pushdown
4 x 10
B
Hammer Curl
6, 8, 10
C1
Alternating Medial Supinated Curl
12, 15, 20
C2
Reverse Cable Pulldown
8, 10, 12
C3
Lying Leg Raise On Bench
12, 15, 20
D
Calf Raise
4 x 12
E1
Single Leg Glute Bridge
3 x 15
E2
Kneeling Cable Crunch
3 x 15
F1
Sled Push
4 x 40
F2
Lateral Lunge
4 x 12
Since 2003 I have been training to perfect my athletic abilities as well as my physique. I spent years and hours using trial and error to find what seamlessly works to enhance my endurance, athleticism and strength while maintaining a well rounded lifestyle. By utilizing the newest scientifically backed research I am proud to proclaim that I have developed a system that demands results.
