Loading Phase Routine (Weeks 6-10; Started 5 weeks prior to the show)
For the Loading Phase, depending on how I feel, I may just train every day just going from one Workout to the next. The minimum is 5 days of weight training per week. The purpose of the loading phase is to maintain muscle and help to define it. This is accomplished by the fast pace of the routine along with the higher repetition protocols that are used and the several angles of attack for each muscle. This routine is very high in volume and is tailored for my specific recovery capabilities (which have always been really good). Therefore, you may wish to alter the volume of the routine a bit down if you take longer to recover from workouts.
Notes:
- Rest 1 minute in between sets. You can pair exercises for the same muscle group and perform them as a superset in order to increase the pace of the routine. For instance, all of my abs and calves exercises are performed as a big giant set. I also like to pair exercises like an incline bench with chest dips. Feel free to experiment with exercise combinations.
- You may change the order in which exercises are performed to avoid staleness.
- Abs may be trained separately before morning 45-minute cardio session. You can do them one after the other in superset fashion with no rest in between sets.
- Cardiovascular exercise is performed twice a day for 45 minutes at a time. Once in the morning before meal 1 at around 6 am and another time after the workout around 12 noon, or later on in the evening if my schedule does not allow me to perform it immediately after my weights (which I hit around 11am when preparing for a contest). My choices of cardiovascular exercise are either walking on the treadmill, recumbent stationary bike or the elliptical rider.
Workout (A) Chest/ Rotator Cuff/Calves/Abs
CHEST
Incline Bench Press 3x8-10
Chest Dips 3x8-10
Flat Dumbbell Bench Press 3x8-10 (alternate with BB Bench Press every other workout)
75 Degree Incline DB Press 3x12-15
Across Bench Pullover 3x8-10
DB Flat Bench Flyes 3x12-15 (alternate with DB Incline Bench Flyes every other workout)
ROTATOR CUFF
External Rotations 3x12-15
CALVES
Calf Raises (Toes In) on Standing or Leg Press Machine 3x15-20
One Legged Calf Raises 3x15-20
Calf Raises (Toes In) on Standing or Leg Press Machine 3x15-20
Seated Calf Raises 3x15-20
Calf Raises (Toes Out) on Standing or Leg Press Machine 3x15-20
ABS
Partial Sit-Ups (go up until your torso is 30 degrees from floor) 3xFailure
Knee-Ins 3xFailure
Twisting Crunches on Swiss Ball 3xFailure
Lying Leg Raises 3xFailure
Swiss Ball Crunches 3xFailure
Hanging Leg Raises 3xFailure
Modified V-Ups 3xFailure
Bicycle Crunches 3xFailure
Workout (B) Hamstrings/Lower Back/Abs
HAMSTRINGS
Single Legged Leg Curls 4x13-15
DB Stiff Legged Dead lifts 4x12-15 (alternate with Wide Stance BB Deadlifts)
Lunges 4x8-10
Seated Leg Curls 4x8-10
Leg Press (Feet High on Platform) 4x8-10
Lying Leg Curls 4x10-12
LOWER BACK
Bent Knee Dead lifts 3x10
ABS
Same Ab Workout from Workout A
Workout (C) Shoulders/Biceps/Triceps/Abs
SHOULDERS
Rear Delt DB Rows 3x12-15
Bent Over Lateral Raises 3x8-10 DB Shoulder Press 3x8-10
Lateral Raises 3x8-10
Upright Rows 3x10-12
Military Press 3x8-10
BICEPS
Preacher Curls 3x8-10 (alternate with Alternating DB Curls every other workout)
Incline Curls 3x8-10
Biceps Chin-ups 3x8-10
Concentration Curls 3x12-15 (alternate with High Pulley Cable Curls every other workout)
TRICEPS
Close Grip Bench Press 3x8-12
Lying Dumbbell Triceps Extensions 3x8-10 (alternate with Overhead One Arm Triceps Extensions every other workout)
Triceps Dips 3x8-10
Triceps Pushdowns 3x12-15 (alternate with Rope Pushdowns every other workout)
ABS
Same Ab Workout from Workout A
