Building the Bikini Body Phase II
Alexander York Fitness
This is phase II of a scientifically backed program which will push you through four days of training and three days of active recovery.
Phase II will push you harder than Phase I of Building the Bikini Body. This phase will also focus on building the body of your dreams while tightening, toning and torching stubborn fat stores. Here you will work on toning your body and growing your booty. This phase will push you and demand the same discipline and persistence that was required of Phase I.
Phase II: 4 weeks
A1
Bird Dog
3 x 30
A2
Plank
3 x 30
B
Kneeling Squat
4 x 20
C
Sumo Deadlift
4 x 8
D1
DB Lunge
12, 15, 20
D2
High Box Step Up
8, 10, 12
D3
Frog Pump
12, 15, 20
E
F
Lying Leg Curl
4 x 12
G
McGill Situps
3 x 5
H
Single Arm Farmer Walk
5 x 40
Conditioning
I
Tabata Something Else
Tabata Pull-up Tabata Push-up Tabata Sit-up (abmat) Tabata Air Squat 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
Side Plank
3 x 30
A2
Superman
3 x 30
B
DB Lateral Raise
3 x 10
C1
Rear Delt Flyes
3 x 12
C2
Incline DB Bench Press
3 x 12
C3
DB INCLINE FLY PRESS
3 x 12
D
T Bar Rows
E1
Bent Over Row
8, 10, 12
E2
I,Y,T
8, 10, 12
F1
Cable Internal Rotation
3 x 20
F2
Cable External Rotation
3 x 20
G
Tabata Kettle Bell Swings
10 x 20
A1
Abduction Machine
4 x 12
A2
Adduction Machine
4 x 12
B
DB Reverse Lunge
6, 8, 10
C1
Back Extension
3 x 12
C2
Kettle Bell Swings
8, 10, 12
C3
Romanian Deadlift
12, 15, 20
D1
Wide Grip Pull Ups
4 x 12
D2
DB Reverse Fly
4 x 10
E
Leg Extension
3 x 30
F
Burpee
A1
DB Lateral Raise
3 x 15
A2
Supinated Posterior Delt Raise
B
Crucifix Hold
C
Reverse Curl
8, 10, 12
D1
DB Tricep Extension
3 x 8
D2
EZ Bar Curl
3 x 8
E
Barbell Hip Thrust
1 x 100
F
Hollow Rock
G
Battle Rope Alternating Waves
10 x 20
Alexander York
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.
