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 90 DAYS BIKINI DUMBBELL WORKOUT

90 DAYS BIKINI DUMBBELL WORKOUT

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Session Legs Upperbody & Legs Upperbody & Legs HIIT & Cardio Rest
Abs Abs

Rep Scheme 8-20 8-20 8-20 8-20 8-20 NA NA

Rest
60 30-90 60 30-90 60 NA NA
(seconds)

Sets 19 35 19 35 19 NA NA

Cardio Rest Rest Rest Rest Rest HIIT & Steady Rest
State

Time 60 75 60 75 60 45-60 NA

Copyright of "Rudy Mawer Consulting LLC", not to be used, reproduced or re-shared

in any manner. Example plan only - this is not a specific training plan you should
follow without prior consent from a professional. Obtain medical supervision and
advice before starting a new diet or exercise regime.

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 90 DAYS BIKINI DUMBBELL WORKOUT

UPPERBODY DB WORKOUT
Exercise Pair Sets Reps Tempo Rest Notes

Press out, never bring DB over shoulder line,

DB Overhead Press 1a 4 8 2:0:1:0
2:0:1:0 e.g. Stays outside the body

90 Row into the side of the body, inline with the

1 Arm DB Row 1b 4 12 2:0:1:1 hips / lower abs. Keep torso straight and do
not let your lower back arch. Use your other

Focus on elbows driving in and out. If you do

Lying DB Chest Press
not have a bench or gym ball perform on the
(on bench or gym 2a 4 15 2d 2h 2m
floor and keep elbows by the side, which will
ball)
make it a tricep exercise.

60
Go into a bent over row position and slow
Bent Over Reverse raise the DB’s out to the side. Go with a light
2b 4 12 2:0:2:2
Fly weight and hold for 2 at the top then control
down slowly.

Lying DB Tricep Elbows back inline with shoulder, lower all

3a 4 15 2:2:2:0
Extensions the way down so DB is by the ear

60 Keep shoulders down and relaxed. Stop

when arms are inline with shoulders, no need
DB Flys 3b 3 12 2:1:1:0
to come all the way in. Complete on the floor
if not access to bench / gym ball.

Lying on a bench, hold 1 DB in both hands

and keep the arms straight. Starting with
your arms over the head, slowly lower back.
DB Pullover 4a 3 10-12 3:0:1:0 When raising up, stop when the DB is over
the eyes, do not raise over the body as you
lose tension in the muscle. Perform on a
bench or gym ball (can do half reps on floor if not).
60

Both at the same time, keep elbow INFRONT

of the stomach (elbow still by your side just if
Standing DB Curl 4b 3 10-12 3:0:1:0 you looked side on it would be forward of
the stomach). So your arm is forward all the
time - constant tension, should be a lot
harder than normal.

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 90 DAYS BIKINI DUMBBELL WORKOUT

UPPERBODY DB WORKOUT
Exercise Pair Sets Reps Tempo Rest Notes

2:0:1:0

Take DB behind the head and use other hand

to lock elbow in place. Lower all the way
Single Arm down until DB is below neck and then raise
5a 3 10-12 2:2:2:0
Overhead Tricep Ext back up. Performed seated if possible for
stability, if not, standing is ok.

60

Position bench on an incline, keep chest lifted

and palms facing the side of the body. Take
arms straight down by the side and lower all
Incline Hammer Curls 5b 3 10-12 2:0:1:1
the way down for a full stretch at bottom. If
you do not have a bench you can perform
this standing.

Perform 4 circuits of the following with 60 second rest inbetween: 15x Lying Leg
Ab Circuit Raises, 20x V Crunch, 20x Side Leg Twists, 60 - 120 second plank - rest 60 seconds
and repeat 3 times.

Copyright of "Rudy Mawer Consulting LLC", not to be used, reproduced or re-shared

in any manner. Example plan only - this is not a specific training plan you should
follow without prior consent from a professional. Obtain medical supervision and
advice before starting a new diet or exercise regime.

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 90 DAYS BIKINI DUMBBELL WORKOUT

LOWERBODY DB WORKOUT
Exercise Pair Sets Reps Tempo Rest Notes

2:0:1:0 Hold a very heavy DB infront of your neck

with both hands (use 2 DB, one in each hand
DB Front
if you do not have an extra heavy one). Keep
Squats 1a 5 10 3:1:1:0 90
knees bent and drive the hips back to lower in
(Heavy)
a squat. Go as low as possible without your
lower back moving / arching then raise up.

Take one DB in each hand and keep them by the

side. Bend your knees about 10% and initiate
the movement driving your hips/bum back as far
Straight Leg as possible. Keep your spine and torso firm and
2a 5 12 4:1:2:0 60
DB RDL Deadlift straight, do not let the lower back move or arch.
Lower as far as possible (you should feel a harsh
stretch in the hamstring or back of the upper leg)
then raise up. Do not rest at the top.

Take a large step forward with one leg and bent

at the knees to lower down (stop when you are
around 1inch from the floor with the back knee).
Drive up and straight over into the next lunge
Walking DB
3a 4 10 2:0:2:2 (foot should not touch in the middle - no rest).
Lunges
Continue for 24 reps total (12 each side). If you
do not have a long space, simply step out and
back on the same leg for 12 reps and swap legs
without rest.

Step out to the side, keeping the inside leg straight

and bending the outside leg at the knee and hip
(image you are squatting on the outside leg). Lower
Side Glute down like you would for a squat (keeping the other
4a 4 30 2:1:1:0 60
Squat leg straight to the side) and then drive back up.
Repeat on same leg for 15 reps and then swap to
the other leg.

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 90 DAYS BIKINI DUMBBELL WORKOUT

LOWERBODY DB WORKOUT
Exercise Pair Sets Reps Tempo Rest Notes

2:0:1:0 This is a single set of squats (but broken down

into several mini sets) to annihilate any lasting
energy in your legs! Pick a heavy DB that you
could do about 15 squats for normally. Set a
timer and start to squat with the same technique
Death Squats 5a 1 50 2:1:1:0 - as exercise 1. Perform as many reps as possible
and take a brief 10 - 20 second rest then keep
going. Time yourself for 50 reps and try to beat it
in future. Note: Make sure the technique is strict
and you follow the tempo (4 seconds per rep).

Copyright of "Rudy Mawer Consulting LLC", not to be used, reproduced or re-shared

in any manner. Example plan only - this is not a specific training plan you should
follow without prior consent from a professional. Obtain medical supervision and
advice before starting a new diet or exercise regime.

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 90 DAYS BIKINI DUMBBELL WORKOUT

HIIT & CARDIO

Exercise Sets Time Rest Notes

Pick any of the HIIT workouts in the guide or what

you have accessible (e.g. a bike or hill sprints if you
have no cardio equipment at home). Perform 30
Intervals 7 30s 1m seconds flat out with a 60s rest for 7 sets. Remember
the intervals should be 150% intensity and you should
be all out for the full 30 seconds. Do not do a lot of
running / sprinting unless you are use to it.

After the HIIT you will do 20 - 30 minutes of low

intensity cardio. Again, this can be performed on any
cardio machine you have or, on a bike outside or
Low Intensity NA 20-30 NA
failing that, you can do fast walking or jogging
Cardio minutes
(again, do not run/job unless use to it). Intensity
should be a 6 out of 10.

HIIT: After week 4, add in 3 more intervals (10 total). After week 8 or for
the final 4 weeks add in another 5 for 15 total intervals per session.

Progressions

Cardio: After 4 weeks, increase time by 10 minutes. After 8 weeks, increase

time by another 10 minutes.

Copyright of "Rudy Mawer Consulting LLC", not to be used, reproduced or re-shared

in any manner. Example plan only - this is not a specific training plan you should
follow without prior consent from a professional. Obtain medical supervision and
advice before starting a new diet or exercise regime.

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