Bodybuilding Training - Bodybuilding Pre-Contest Training Routine

The routine below shows you how my periodized pre-contest bodybuilding training routine looks like at 5 weeks out from a bodybuilding show.

Loading Phase Routine (Weeks 6-10; Started 5 weeks prior to the show)- Continued from previous page.

Workout (D) Quads/Inner/Outer Thighs/Abs
QUADS
One Legged Leg Extensions 4x15-20
Medium Stance Squats 4x8-10
Wide Stance Squat 4x8-10
Leg Press (feet and legs together) 4x15-20
Lunges (Press with toes) 4x8-10
Two Legged Leg Extensions 4x15-20

INNER/OUTER THIGHS
Abductor Machine 3x15-20
Adductor Machine 3x15-20

ABS
Same Ab Workout from Workout A

Workout (E) Back/Traps/Forearms/Abs
BACK
Wide Grip Pull-ups to Front 3x8-10
Close Grip Pull-ups (Reverse Grip) 3x8-10 (alternate with Medium Reverse Grip Pull-ups every other workout)
Close Grip Pull-ups to Front 3x10-12
Reverse Grip T-Bar Rows 3x8-10 (alternate with Regular Grip T-Bar Rows every other workout)
Low Pulley Rows 3x8-10
Stiff Arm Pull downs 3x10-12

TRAPS
Shrugs to Front 3x15-25
Shrugs to Back 3x15-25
DB Shrugs 3x15-25

FOREARMS
Hammer Curls 3x10-12
Barbell Wrist Curls 3x20-25
Reverse Barbell Wrist Curls 3x20-25

ABS
Same Ab Workout from Workout A

About The Author

Hugo Rivera, About.com's Bodybuilding Guide and ISSA Certified Fitness Trainer, is a nationally-known best-selling author of over 8 books on bodybuilding, weight loss and fitness, including "The Body Sculpting Bible for Men", "The Body Sculpting Bible for Women", "The Hardgainer's Bodybuilding Handbook", and his successful, self published e-book, "Body Re-Engineering". Hugo is also a national level NPC natural bodybuilding champion. Learn more about Hugo Rivera.