### **Get Bikini Ready in 5 Weeks**

**Meet 2023's Hottest Trainer, HimQ!** This time, we've prepared a program specifically for women. The program includes a variety of effective exercises, and difficult moves can be substituted with similar exercises targeting the same area (e.g., Cable Fly -> Machine Fly).

### **What is RIR?**
**RIR** stands for "Reps In Reserve," which indicates how many more reps you can perform during an exercise. For example, RIR 1 means you could do one more rep, serving as a guideline for when to stop while you still have some strength left. In simple terms, the lower the RIR, the more intense the workout.

- **RIR 2**: Stop when you can do 2 more reps
- **RIR 1**: Stop when you can do 1 more rep
- **RIR 0**: Maximum reps (failure point)

Even for the same exercise, the number of reps may vary, so it's important to check. If the reps are low, you should increase the weight.

In the final week, it's recommended to perform at 70% of the weight used in the first week.

Let's Wear a Bikini in 5 Weeks

Chest

Back

Shoulders

Legs

Arms

Sumo Deadlift

Dumbbell Shoulder Press

Lying Leg Raises

Smith Shoulder Press

Seated Row Machine

Leg Curl

Leg Extension

Single-Arm Dumbbell Row

Back Extension

Dumbbell Pullover

Single-Leg Press

Smith Lunge

Barbell Row

Hip Abduction (Outer Thigh)

Hack squat

Cable Overhead Triceps Extension

Incline Push-Up

Romanian Deadlift

Incline Dumbbell Press

Goblet Squat

Barbell Hip Thrust

Dumbbell Side Lateral Raise

V Squat

Dumbbell Kickback

Cable Curl

Crunch

Lat pulldown

Bench Press

Cable Fly

Cable Side Lateral Raise

Squat

Hammer Curl

Cable Pushdown

Incline Dumbbell Curl

Cable Arm Pulldown

Chest Press Machine

Bent-Over Dumbbell Lateral Raise

Dumbbell Stiff-Leg Deadlift