18FEB25
Your workout is below, but if you're looking to take it up a notch:
For only $9.99/month, you’ll unlock the full Bikini Blueprint, which includes:
the entire Bikini Blueprint Workout Archive
home and gym versions of every workout
video demos of each exercise
intensity boosts to maximize your results
workouts separated into categories for easy searching
Click here to sign up today!
Shoulders
Warm-Up
Mobility & Stability
Wall Angels – 10 reps
Cat-Cow Stretch – 30 sec
Thoracic Spine Rotations – 10 reps per side
Banded Face Pulls – 12 reps
Seated or Standing Y-T-W Raises – 8 reps each position
Banded External Shoulder Rotations – 10 reps
Strength
Barbell Overhead Press (Seated or Standing)
5 sets x 5 reps (heavy weight)
Rest 2 minutes between sets.
Hypertrophy
3 Rounds
Arnold Press- 12 reps
Lateral Raises- 15 reps
Dumbbell Upright Rows- 12 reps
Rest 90 seconds between rounds.
3 Rounds
Single-Arm Front Raises- 12 reps per arm
Chest-Supported Reverse Flyes- 15 reps
Single-Arm 90° Dumbbell Hold- 30 seconds each side
Rest 90 seconds between rounds.
3 Rounds
Cable Lateral Raises- 12 reps
Cable Front Raises- 12 reps
Face Pulls- 15 reps
Rest 60 seconds between rounds.
Finishing Touches & Burnout
3 sets per exercise – Focus on slow, controlled reps
1. Shoulder Press Machine – 12-15 reps
• Lock in form to push for volume
2. Lateral Raise Machine – 15-20 reps
• High reps for muscle detail and separation
3. Reverse Pec Deck (Rear Delt Fly Machine) – 15-20 reps
• Sculpts rear delts for balanced development
Notes for Peak Performance:
• Progressive overload is key—gradually increase weights.
• Focus on slow negatives and full range of motion for maximum muscle engagement.
• Keep rest times strict to maximize hypertrophy and definition.
• Prioritize form over weight to prevent injury and maximize shoulder aesthetics.
