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Routine Builder
NPC Bikini Fitness
Created by
Maria Birkeland
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Leg day 1
Day 1
Leg Extension (Machine)
3 sets
Hack Squat (Machine)
2 sets
Bulgarian Split Squat
2 sets
Seated Leg Curl (Machine)
3 sets
Seated Calf Raise
3 sets
Upper 1
Day 2
Straight Arm Lat Pulldown (Cable)
2 sets
Single Arm Lateral Raise (Cable)
3 sets
Seated Shoulder Press (Machine)
3 sets
Lat Pulldown (Cable)
3 sets
Single Arm Lat Pulldown
2 sets
Seated Row (Machine)
2 sets
Cable Crunch
3 sets
Leg Day 2
Day 3
Hip Thrust (Machine)
3 sets
Back Extension (Weighted Hyperextension)
3 sets
Single Leg Press (Machine)
2 sets
Cable hip abduction
3 sets
Seated Calf Raise
2 sets
Upper 2
Day 4
Lat Pulldown - Close Grip
3 sets
Seated Cable Row - V Grip (Cable)
3 sets
Lateral Raise (Dumbbell)
3 sets
Rear Delt Reverse Fly (Cable)
3 sets
Butterfly (Pec Deck)
2 sets
Cable Crunch
3 sets
Full body
Day 5
Pull Up (Weighted)
2 sets
Squat (Smith Machine)
2 sets
Hip Thrust (Machine)
3 sets
Shoulder Press (Dumbbell)
3 sets
Single Arm Lateral Raise (Cable)
3 sets
