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  • Bikini in 3 - Phase 2

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    michele
    861 views22 pages
    The document outlines a 3-day per week workout program called "Bikini In 3: Advanced 3-Day Women's Program" created by Coach Mark Carroll for a client. It provides an overview of the program including the phase, workouts, exercises, sets, reps, and rest periods. The workouts are split into lower body, upper body, and full body sessions with exercises targeting major muscle groups.

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    Original Title

    Bikini In 3 - Phase 2

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    The document outlines a 3-day per week workout program called "Bikini In 3: Advanced 3-Day Women's Program" created by Coach Mark Carroll for a client. It provides an overview of the program including the phase, workouts, exercises, sets, reps, and rest periods. The workouts are split into lower body, upper body, and full body sessions with exercises targeting major muscle groups.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    861 views22 pages

    Bikini in 3 - Phase 2

    Uploaded by

    michele
    The document outlines a 3-day per week workout program called "Bikini In 3: Advanced 3-Day Women's Program" created by Coach Mark Carroll for a client. It provides an overview of the program including the phase, workouts, exercises, sets, reps, and rest periods. The workouts are split into lower body, upper body, and full body sessions with exercises targeting major muscle groups.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    of 22

    Client: Bikini in 3

    Coach: Mark Carroll

    DAY

    MONDAY

    TUESDAY

    WEDNESDAY

    THURSDAY

    FRIDAY

    SATURDAY

    SUNDAY
    TRAINING OVERVIEW

    Program: Bikini In 3: Advanced 3-Day Women's Program

    Phase: Phase 2

    WORKOUT

    Lower 1

    Rest Day

    Upper

    Rest Day

    Lower 2

    Rest Day

    Rest Day
    omen's Program

    STEPS

    REFER TO GUIDEBOOK FOR CARDIO AND STEP REQUIREMENTS

    REFER TO GUIDEBOOK FOR CARDIO AND STEP REQUIREMENTS

    REFER TO GUIDEBOOK FOR CARDIO AND STEP REQUIREMENTS

    REFER TO GUIDEBOOK FOR CARDIO AND STEP REQUIREMENTS

    REFER TO GUIDEBOOK FOR CARDIO AND STEP REQUIREMENTS

    REFER TO GUIDEBOOK FOR CARDIO AND STEP REQUIREMENTS

    REFER TO GUIDEBOOK FOR CARDIO AND STEP REQUIREMENTS


    IREMENTS

    IREMENTS

    IREMENTS

    IREMENTS

    IREMENTS

    IREMENTS

    IREMENTS
    Bikini In 3: Advanced 3-Day Women's Program

    Client: Bikini in 3

    Coach: Mark Carroll

    A) BB High Bar Squats Paused


    Week Sets Reps Rest

    1 4 7 150
    2 4 7 150
    3 4 7 150

    B1) BB Romanian Deadlift


    Week Sets Reps Rest

    1 4 6-8 90
    2 4 6-8 90
    3 4 6-8 90

    B2) DB Bulgarian Split Squats


    Week Sets Reps Rest

    1 4 6-8 Each Leg 90


    2 4 6-8 Each Leg 90
    3 4 6-8 Each Leg 90

    C) BB Hip Thrusts Constant tension - Can use Smith Machine. Last Set - Rest Pause
    Week Sets Reps Rest

    1 3 8-10 120
    2 3 8-10 120
    3 3 8-10 120

    D1) Glute Medius Kickbacks - Cable


    Week Sets Reps Rest

    1 3 8-10 Each Leg 10


    2 3 8-10 Each Leg 10
    3 3 8-10 Each Leg 10

    D2) Cable Crunches Last Set - Drop Set x 1


    Week Sets Reps Rest

    1 3 8-10 75
    2 3 8-10 75
    3 3 8-10 75
    Phase: Phase 2

    Workout: Lower 1 Day: Monday

    Tempo Set 1 Set 2 Set 3 Set 4


    Weight Reps Weight Reps Weight Reps Weight Reps
    2210
    2210
    2210

    Tempo Set 1 Set 2 Set 3 Set 4


    Weight Reps Weight Reps Weight Reps Weight Reps
    3010
    3010
    3010

    Tempo Set 1 Set 2 Set 3 Set 4


    Weight Reps Weight Reps Weight Reps Weight Reps
    3010
    3010
    3010

    st Set - Rest Pause x 2


    Tempo Set 1 Set 2 Set 3
    Weight Reps Weight Reps Weight Reps
    2010
    2010
    2010

    Tempo Set 1 Set 2 Set 3


    Weight Reps Weight Reps Weight Reps
    2010
    2010
    2010
    Tempo Set 1 Set 2 Set 3
    Weight Reps Weight Reps Weight Reps
    2010
    2010
    2010
    Notes

    Notes

    Notes

    Notes

    Notes
    Notes
    Bikini In 3: Advanced 3-Day Women's Program

    Client: Bikini in 3

    Coach: Mark Carroll

    A1) Seated BB Overhead Press 2 second pause at bottom


    Week Sets Reps Rest

    1 4 7 30
    2 4 7 30
    3 4 7 30

    A2) Lat Pulldown - Mid-Pronated Last Set - Drop Set x 1


    Week Sets Reps Rest

    1 4 7 120
    2 4 7 120
    3 4 7 120

    B1) 45* DB Press Neutral Grip 1 & 1/4 Reps


    Week Sets Reps Rest

    1 4 6-8 30
    2 4 6-8 30
    3 4 6-8 30

    B2) One Arm DB Row


    Week Sets Reps Rest

    1 4 6-8 Each Arm 90


    2 4 6-8 Each Arm 90
    3 4 6-8 Each Arm 90

    C) Face Pulls - Rope 1 & 1/4 Reps


    Week Sets Reps Rest

    1 3 8-10 45
    2 3 8-10 45
    3 3 8-10 45

    D1) BB Curls Last Set - Rest Pause x 1


    Week Sets Reps Rest

    1 3 6-8 60
    2 3 6-8 60
    3 3 6-8 60

    D2) BB Skull Crushers Last Set - Rest Pause x 1


    Week Sets Reps Rest

    1 3 6-8 60
    2 3 6-8 60
    3 3 6-8 60
    Phase: Phase 2

    Workout: Upper Day: Wednesday

    Tempo Set 1 Set 2 Set 3 Set 4


    Weight Reps Weight Reps Weight Reps Weight Reps
    2210
    2210
    2210

    Tempo Set 1 Set 2 Set 3 Set 4


    Weight Reps Weight Reps Weight Reps Weight Reps
    3010
    3010
    3010

    Tempo Set 1 Set 2 Set 3 Set 4


    Weight Reps Weight Reps Weight Reps Weight Reps
    3010
    3010
    3010

    Tempo Set 1 Set 2 Set 3 Set 4


    Weight Reps Weight Reps Weight Reps Weight Reps
    2010
    2010
    2010

    Tempo Set 1 Set 2 Set 3


    Weight Reps Weight Reps Weight Reps
    2010
    2010
    2010
    Tempo Set 1 Set 2 Set 3
    Weight Reps Weight Reps Weight Reps
    2010
    2010
    2010

    Tempo Set 1 Set 2 Set 3


    Weight Reps Weight Reps Weight Reps
    2010
    2010
    2010
    Notes

    Notes

    Notes

    Notes

    Notes
    Notes

    Notes
    Bikini In 3: Advanced 3-Day Women's Program

    Client: Bikini in 3

    Coach: Mark Carroll

    A) Conventional Deadlift
    Week Sets Reps Rest

    1 4 7 150
    2 4 7 150
    3 4 7 150

    B1) Hack Squat


    Week Sets Reps Rest

    1 4 6-8 90
    2 4 6-8 90
    3 4 6-8 90

    B2) Single Lying Leg Curl - Toes Down


    Week Sets Reps Rest

    1 4 6-8 Each Leg 90


    2 4 6-8 Each Leg 90
    3 4 6-8 Each Leg 90

    C) Kas Glute Bridge Last Set - Rest Pause x 2


    Week Sets Reps Rest

    1 3 10-12 90
    2 3 10-12 90
    3 3 10-12 90

    D1) Leg Extensions


    Week Sets Reps Rest

    1 3 10-12 10
    2 3 10-12 10
    3 3 10-12 10

    D2) Lying Leg Raises


    Week Sets Reps Rest

    1 3 10-12 75
    2 3 10-12 75
    3 3 10-12 75
    Phase: Phase 2

    Workout: Lower 2 Day: Friday

    Tempo Set 1 Set 2 Set 3 Set 4


    Weight Reps Weight Reps Weight Reps Weight Reps
    2210
    2210
    2210

    Tempo Set 1 Set 2 Set 3 Set 4


    Weight Reps Weight Reps Weight Reps Weight Reps
    4010
    4010
    4010

    Tempo Set 1 Set 2 Set 3 Set 4


    Weight Reps Weight Reps Weight Reps Weight Reps
    3010
    3010
    3010

    Tempo Set 1 Set 2 Set 3


    Weight Reps Weight Reps Weight Reps
    1010
    1010
    1010

    Tempo Set 1 Set 2 Set 3


    Weight Reps Weight Reps Weight Reps
    2010
    2010
    2010
    Tempo Set 1 Set 2 Set 3
    Weight Reps Weight Reps Weight Reps
    2010
    2010
    2010
    Notes

    Notes

    Notes

    Notes

    Notes
    Notes

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