TEAM OMNIFIT
Bodybuilding, Strength & Conditioning, Multi-sport, General Fitness, MiscellaneousBodybuilding for the bikini division? This is your starting point. Don't waste time with fad insta booty exercises, 40 set workouts, 30+ reps everything, giant circuits, no rest times, hours of cardio ect... I've been there done that for you, trialled and tested the right and wrong ways to achieve results. I can now confidently say I have found a sustainable, fun and realistic approach towars female bodybuilding and this program will teach you the basics. However, in order to grow that X frame, get those peachy glutes and create that smaller waist, you will be required to put in the work consistently over time. The program won't work unless YOU DO. If you're ready, it's time to get to work together !
Features5 sessions per week
Must use App app to view and log training
Program Training
A
Slight incline seated DB shoulder press
5, 7, 12 @ 10
B
Cable Y raises face in
8, 10, 12 @ 10
C
Machine row
4, 8, 10 @ 10
D1
Single cable rear delt pull across
8, 12 @ 10
D2
Cable side lateral raise wrist height
8, 10 @ 10
E
BB hip bridges
5, 7, 10, 15 @ 10
F
Leg Extension
6, 8, 10 @ 10
A
Hack Squat
4, 6 @ 10
B
Leg Press
4, 6 @ 10
C
Bulgarian Split Squat glute bias
8, 10 @ 10
D
Seated leg curl machine
8, 10 @ 10
E1
Seated Cable Row
8, 10 @ 10
E2
Assisted pull up with band and upper back activation
10, 8 @ 10
F1
Cable dual bicep curl
6, 8 @ 10
F2
Dual rope tricep extension
6, 8 @ 10
G
Leg press calf raise
3 x 20 @ 10
A
Lying Leg Curl
8, 10 @ 10
B
Standing single leg curl
6, 8 @ 10
C
Smith machine hip thrust
4, 6 @ 10
D1
Leg Extension
2 x 15 @ 10
D2
Sissy Squat
2 x 12 @ 10
E
Lat Pulldown
8, 10, 12, 15 @ 10
F
Cable chest flys low to high
15, 12, 8 @ 10
G
Standing single calf raise machine
40, 20, 10 @ 10
A
Cable side lateral raise wrist height
8, 10 @ 10
B
Machine shoulder press
4, 6 @ 10
C
Rear delt pulldown
4, 6 @ 10
D
Glute medius kickback
8, 15
E1
Single leg elevated hip bridge
1 x 20 @ 10
E2
Banded side laying hip abduction
1 x 20 @ 10
F1
Standing machine Calf Raise
8, 10, 12 @ 10
F2
Standing BW deficit calf raise
3 x 20
A1
Seated leg curl machine
4, 6, 8 @ 10
A2
Barbell Stiff Leg Deadlift
4, 6, 8 @ 10
B
Single arm cable lat pulldown
8, 10 @ 10
C
Single cable rear delt pull across
2 x 15 @ 10
D1
Cable side lateral raise wrist height
8, 15 @ 10
D2
Cable Y raises face in
8, 15 @ 10
E1
Single cable overhead tricep extension
2 x 15 @ 10
E2
Single arm cable hammer curl
2 x 15 @ 10
