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Bikini Body Trainer

Day 1: Glutes & Delts

Tawna eubank's bikini-ready body trainer - overview
Overview: training
Overview: supplements
Overview: nutrition
Overview: week 1
Day 1: glutes & delts
Day 2: back & arms
Day 3: rest day
Day 4: shoulders
Day 5: legs
Day 6: glutes
Day 7: rest day
Overview: week 2
Day 8: glutes & delts
Day 9: back & arms
Day 10: rest day
Day 11: shoulders
Day 12: legs
Day 13: glutes
Day 14: rest day
Overview: week 3
Day 15: glutes & delts
Day 16: back & arms
Day 17: rest day
Day 18: shoulders
Day 19: legs
Day 20: glutes
Day 21: rest day
Overview: week 4
Day 22: glutes & delts
Day 23: back & arms
Day 24: rest day
Day 25: shoulders
Day 26: legs
Day 27: glutes
Day 28: rest day
Overview: week 5
Day 29: glutes
Day 30: delts & abs
Day 31: rest day
Day 32: chest & back
Day 33: legs
Day 34: delts & glutes
Day 35: rest
Overview: week 6
Day 36: glutes
Day 37: delts & abs
Day 38: rest day
Day 39: chest & back
Day 40: legs
Day 41: glutes & delts
Day 42: rest day
Overview: week 7
Day 43: glutes
Day 44: delts & abs
Day 45: rest day
Day 46: chest & back
Day 47: legs
Day 48: delts & glutes
Day 49: rest day
Overview: week 8
Day 50: glutes
Day 51: delts & abs
Day 52: rest day
Day 53: chest & back
Day 54: legs
Day 55: delts & glutes
Day 56: final day!

Glutes & Delts

When it comes to creating a killer bikini body, there’s no arguing that glutes and delts top the list of must-have muscle groups. To build the shapely muscle you want, don’t fear lifting heavy weight! Trust me, it won’t make you bulky, but it will give you the curves you’re looking for. Our first focus today will be glutes, with one of the best butt-building exercises—hip thrusts. Once our glutes are exhausted, we’ll move up to our delts. These muscle groups work well with higher rep ranges, so grab your Hydra-Charge and let’s get to work!

Barbell Hip Thrust

Sets: 4

Reps: 10,5,20,20

Barbell Walking Lunge

Sets: 4

Reps: 10 steps each leg

Back Extension

Sets: 2

Reps: 30

Gluteator

Sets: 4

Reps: 20

Lateral Raise Machine

Sets: 4

Reps: 20

Alternating Dumbbell Front Raise

Sets: 4

Reps: 10

Reverse Cable Fly

Sets: 4

Reps: 10

Six Ways

Sets: 2

Reps: 12

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