Thighs
Squats (medium stance -shoulder width) 3x10-12
Squats (Wide stance) 3x10-12
Leg Press (legs close together) 3x20-25
Hack Squats 3x20-25
Leg Extensions (Toes In) 3x20-25
Leg Extensions (Toes Out) 3x20-25
Inner/Outer Thighs
Abductor Machine 4x20-25
Adductor Machine 4x20-25
Saturday-Hamstrings/Glutes
Hamstrings
Lunges 3x10-12
Stiff Legged Dead-lifts 3x10-12
Lying Leg Curls 3x20-25
Single Legged Leg Curls 3x20-25
Seated Leg Curls 3x20-25
Glutes
Butt Blaster 3x20-25
Wide Stance Leg Press (press w/ heels) 3x20-25
Sunday-Back
Back
Wide grip Pull-up to Front 3x10-12
Close Grip Pull-up (Reverse Grip) 3x10-12
V-Bar Pulldowns 3x20-25
One Arm Cable Rows (High Pulley) 3x20-25
Low Pulley Rows 3x20-25
Stiff Arm Pulldowns w/ Rope 3x20-25
Hyperextensions 3x20-25
Monday-Chest/Calves
Chest
Incline DB Press 3x10-12
Chest Dips 3x10-12
Incline DB Flyes 3x20-25
Flat DB Press 3x20-25
DB Pullovers 3x20-25
Cable Crossovers (w/ low pulleys) 3x20-25
Calves
Seated Calf Raises 3x20-25
Superset:
Calf Press (Toes In) 4x20-25
Calf Press (Toes Straight) 4x20-25
Calf Press (Toes Out) 4x20-25
Tuesday-Delts/Traps
Delts
Lateral Raises 3x10-12
Wide Grip Upright Rows 3x20-25
DB Shoulder Press 3x10-12
Rear Delt Machine 3x20-25
Bent Over Laterals 3x10-12
Rear Delt Rows (on T-bar Row Machine) 3x20-25
One Arm Cable Laterals 3x20-25
Front Raises 3x10-12
Traps
DB shoulder shrugs 4x20-25
Close Grip Upright Rows 3x20-25
Wednesday - Biceps/Triceps
Biceps
E-Z Curls 3x10-12
Incline Curls 3x20-25
Concentration Curls 3x20-25
High Pulley Two Arm Curls 3x20-25
Hammer Curls 3x20-25
Triceps
Straight Bar Pushdowns 3x10-12
Rope Pushdowns 3x20-25
Lying Triceps Extensions in superset with
Close Grip Bench Press 3x20-25
Bench Dips 3x20-25
Training Notes:
- Both times that I have competed last, I decided to work Thighs on Friday morning and Hamstrings on Friday afternoon. If your schedule permits, then I think this is the best way to go as in this manner all of the lower body (which takes longer to recover from this) is trained on Friday and you get to rest from weught training on Wednesday.
- Abdominal training can be performed at a later time of the day everyday along with cardiovascular exercise using any preferred combination of movements. The routine presented on the next page for abdominals is one that has always worked well for me. Again, this is my personal one so you can adjust it to suit your time available and recovery capabilities.
