Uploaded March 2020 | Updated September 2026, 2 weeks ago
Nothing in excess...
Everything in moderation...
Life is all about balance. The same can be said for the ideal bikini body.
"It's not all about the booty. You have to have balance and symmetry."
Irina Post recently won her class at the super competitive Arnold Amateur in Columbus, Ohio. She did so by virtue of her physique having said balance, proportion and a very nice flow and aesthetic.
In this training video we go through some of Irina's favorite lifts for shoulders, hamstrings and glutes and Irina relates how they are all vital in making the ideal bikini proportions.
Full workout:
Over head presses 4 sets x 15 reps
Upright rows 4 sets x 10 - 15 reps
FatBell front extensions 4 sets alternating x 15 reps
FatBell laterals 4 sets x 15 reps
Hip thrusts 4 sets x 15 - 20 reps
Hyper extensions 4 sets x 15 reps
Split squat 4 sets x 10 - 15 reps each leg
Squat Deadlift combo 4 sets x 15 reps
Note: all these exercises can also be done with either bodyweight only or with bands.
Nothing in excess...
Everything in moderation...
Life is all about balance. The same can be said for the ideal bikini body.
"It's not all about the booty. You have to have balance and symmetry."
Irina Post recently won her class at the super competitive Arnold Amateur in Columbus, Ohio. She did so by virtue of her physique having said balance, proportion and a very nice flow and aesthetic.
In this training video we go through some of Irina's favorite lifts for shoulders, hamstrings and glutes and Irina relates how they are all vital in making the ideal bikini proportions.
Full workout:
Over head presses 4 sets x 15 reps
Upright rows 4 sets x 10 - 15 reps
FatBell front extensions 4 sets alternating x 15 reps
FatBell laterals 4 sets x 15 reps
Hip thrusts 4 sets x 15 - 20 reps
Hyper extensions 4 sets x 15 reps
Split squat 4 sets x 10 - 15 reps each leg
Squat Deadlift combo 4 sets x 15 reps
Note: all these exercises can also be done with either bodyweight only or with bands.
