6-Week Female Workout For A Smoking Bikini Model Physique

Working out can be intimidating for women if they don't know where to start. We have come up with the following:

• Dumbbell shoulder press (Reps 10-12, Sets 3, Rest 30 secs)
• Rope climb crunch (Reps 10-12, Sets 4, Rest 60 secs)
• TRX pendulum (Reps 12-15, Sets 4, Rest 45 secs)
• Cable overhead extension with rope (Reps 10-12, Sets 4, Rest 30 secs)
• Bent over rear delt fly (Reps 10-12, Sets 3, Rest 30 secs)
• Dumbbell upright rows (Reps 12-15, Sets 4, Rest 45 secs)
• Kettlebell windmill (Reps 12-15, Sets 3, Rest 45 secs)
• Dumbbell shotput press (Reps 12-15, Sets 4, Rest 30 secs)

Day 3: Back And Cardio

The goal for today is to focus on your back. In addition to these exercises, you will need to do some sort of cardiovascular activity for at least thirty minutes. This activity is meant to help you burn more calories and get your heart rate up. Here are the back exercises:

• Parallel grip lat pulldown (Reps 10-12, Sets 4, Rest 45 secs)
• Underhand seated cable row (Reps 12-15, Sets 4, Rest 30 secs)
• High pulley cable face pull (Reps 10-12, Sets 4, Rest 60 secs)
• Renegade rows (Reps 10-12, Sets 4, Rest 30 secs)
• Eccentric bent over row (Reps 12-15, Sets 3, Rest 30 secs)
• Incline bench high cable pullover (Reps 10-12, Sets 4, Rest 30 secs)
• Reverse fly (Reps 10-12, Sets 4, Rest 30 secs)
• Dumbbell good mornings (Reps 12-15, Sets 4, Rest 30 secs)

Day 4: Chest And Triceps

It is time to tone your chest and triceps, and we will be doing so with the following exercises:

• Curtsy lunge with biceps curls (Reps 12-15, Sets 4, Rest 30 secs)
• Hammer curls (Reps 12-15, Sets 4, Rest 30 secs)
• Standing cable crossover (Reps 10-12, Sets 3, Rest 30 secs)
• Incline dumbbell fly (Reps 10-12, Sets 3, Rest 30 secs)
• Isometric biceps hold (Reps 10-12, Sets 3, Rest 30 secs)
• Barbell bench press (Reps 12-15, Sets 3, Rest 45 secs)
• Incline dumbbell press (Reps 10-12, Sets 4, Rest 30 secs)
• Dumbbell plank rotation (Reps 10-12, Sets 4, Rest 45 secs)

Day 5: Abs And Cardio

Getting toned abs can be a challenge, even for people who are really into working out. You need to do the right exercises for this area to get toned abs that you can show off. Below are the ab exercises:

• Unilateral dumbbell march (Reps 10-12, Sets 4, Rest 30 secs)
• Single-arm kettlebell push press (Reps 12-15 per arm, Sets 3, Rest 30 secs)
• Squat to overhead press with rotation (Reps 12-15, Sets 4, Rest 30 secs)
• Weighted flutter kicks (Reps 12-15, Sets 4, Rest 30 secs)
• Rowing machine knee tucks (Reps 12-15, Sets 4, Rest 30 secs)
• Cable machine crunches (Reps 10-12, Sets 4, Rest 30 secs)
• Bench leg lifts (Reps 12-15, Sets 4, Rest 30 secs)
• Kneeling woodchoppers with dumbbells (Reps 10-12, Sets 4, Rest 30 secs)

Day 6: Compound Exercises

The last day of the workout plan will be a full-body workout that includes compound exercises. These exercises are important for building overall muscle mass and strength. Below are compound exercises designed to be performed on this day:

• Lateral lunge to glute pull (Reps 10-12, Sets 4, Rest 30 secs)
• Squat to overhead press with rotation (Reps 12-15, Sets 3, Rest 45 secs)
• Oblique curl to press (Reps 10-12, Sets 4, Rest 30 secs)
• Barbell rows (Reps 10-12, Sets 4, Rest 30 secs)
• Romanian deadlift (Reps 12-15, Sets 3, Rest 60 secs)
• Lunge with twist (Reps 12-15, Sets 4, Rest 30 secs)
• Dumbbell bench press (Reps 10-12, Sets 4, Rest 30 secs)
• Barbell overhead press (Reps 12-15, Sets 4, Rest 45 secs)

Tips To Help Keep Up With This Workout Schedule For Women

For optimal benefits, we urge you to also pay attention to the following:

• Maintaining the Correct Exercise Form. We have included the most efficient exercises to help sculpt your body to a modeling physique. However, may fail to see results if you perform the exercises incorrectly. So, take your time and learn how to perform each exercise correctly to reduce injury risk.
• Hydrating. You must drink water before, during, and after performing this exercise program. It helps regulate your body temperature and cushion your brain, spinal cord, and other delicate tissues (2).
• Consistency. You need to perform this exercise program religiously for the next six weeks. However, you can extend it to ten weeks if you so desire. We do not recommend following this plan past ten weeks as it may result in a plateau.
• Eating Right. You also need to follow a clean eating plan for optimal results simultaneously. Diet and exercise go hand in hand, meaning if you do not eat right, you are only wasting time at the gym.

Fitness models need to have a good physique to make money, so it makes sense that they would want to make the most of their workout time.

Fitness modeling is not as easy as it seems. It requires the same dedication and commitment as bodybuilding. Fitness models need toAvailable be in good condition year-round as they may be called for a shoot at any time.

The author's goal is to share what they believe is the best workout for a fitness model, and to encourage the reader to try it.

General Workout Guidelines:

You will do a series of exercises with light weights, followed by a brief rest period. The goal is to use weights that are light enough that you can maintain good form despite doing the exercises in quick succession.

So don't think that using ten pounds throughout your entire workout will make any progress – this will actually lead to muscle atrophy and a decrease in strength.

Exercises:

Before discussing the exercises, I need to point out that this workout is very intense. It's essential that you clear your head of everything before you go to the gym, and focus completely on working out until you can't continue. Trust me, it makes a enormous difference in your workout when you're both mentally and physically prepared. Now let's get to the fun stuff …

Chest/Shoulders:

You will focus on both the chest and shoulders today. Remember that symmetry and shape are the most important qualities a fitness model's physique should have.

To work your upper chest, do incline dumbbell bench presses at a 60 degree angle. For mid/lower chest development, do flat dumbbell bench presses, and for outer chest growth, do flat dumbbell flys.

The deltoid muscle is made up of three heads, which you will work separately with three different exercises. These are front dumbbell raises for the front delts, side dumbbell raises for the side delts, and bent-over dumbbell raises for the rear delts.

Back/Traps:

For fitness models, one priority is maintaining a “V-Shape” look. To target all areas of the back, I included close-grip lat pull-downs, wide-grip lat pulldowns, and seated cable rows in my routine.

To work your traps, do upright rows and dumbbell shrugs. For your lower back, do hyperextensions.

Legs:

There is no doubt that having well-developed legs is an important part of having a good physique. This workout routine focuses on three different exercises to target the quadriceps, hamstrings, and calves.

Biceps/Triceps:

This workout will target the biceps and triceps, which are two muscle groups that are usually noticeable. The exercises included are dumbbell standing, preacher, reverse curls for full bicep development, triceps pushdowns, dumbbell seated extensions, and lying triceps extensions for full triceps development.

Abs:

People tend to think that if they train their abs more, their stomach will get smaller. However, this is not the case. In fact, doing dozens of abs exercises per workout will just make the stomach look bigger. This can be detrimental to a fitness model's physique. For that reason, I only included two exercises that target both parts of the abs. You will begin with crunches to target the upper abs, followed by hanging leg raises to target the lower abs.

Cardio:

To stay in shape, fitness models should do at least 60 minutes of cardio exercise two times a week, in addition to the superset workout. I'll let you decide what cardio you want to do, but here are my suggestions.

The two most popular forms of cardio are treadmills and ellipticals, but if you don't like either of those, you can do any other physical activity as long as it's intense.

Sets/Reps/Rest:

This workout will require the use of light weights and will involve 15-20 repetitions to make sure your muscles are fully exhausted. The only exception is abs, for which you should do 25 repetitions. There will be three sets per exercise and you should rest for 30 seconds in between each superset or exercise.

The Bottom Line

If you're thinking about getting into fitness modeling as a woman, congratulations! It'll take a lot of dedication and patience, but don't worry, as long as you have the right workout plan.

Our 6-week female fitness model workout is designed to help you get in shape and improve your overall fitness. Make sure to perform the exercises correctly and consistently to see the best results. Good luck!