Figure Contest Weight Training Program

Below you will find what my pre-contest weight training routine looked like in preparation for my figure contest. Keep in mind that this routine was designed with my weak points in mind and also for my level of training experience.

All exercises were performed using strict form for 3 sets each resting around 1 minute in between sets. For repetitions, I would perform the following periodization model:

Weeks 1-2: 13-15 reps
Weeks 3-4: 10-12 reps
Weeks 5-6: 8-10 reps

After week 6, I would start over at the 13-15 repetition range. Also, I would change the order in which I would perform the exercises for each body part in order to keep the body guessing.

Cardiovascular Exercise

I would perform cardiovascular exercise in the form of walking on the pavement either first thing in the morning on an empty stomach for 30-45 minutes, or right after the workout if for whatever reason the morning was not an option. On the final 6 weeks I had to do 45 minutes in the morning and 30 minutes right after the workout later on.

MONDAY

DELTS

• SIDE DB LATERALS
• UPRIGHT ROWS
• ONE ARM DB LATERALS W/ CABLES
• SEATED DB PRESS
• BENT OVER LATERAL RAISES
• MACHINE REAR DELT FLYES

BICEPS

• HIGH CABLE SINGLE ARM CURL
• INCLINE DB CURLS
• DB CONCENTRATION CURL
• DB HAMMER CURLS

TUESDAY

HAMSTRINGS

• LYING LEG CURLS
• STIFF LEGGED PARTIAL DEADLIFTS
• STANDING LEG CURLS
• DB LUNGES (PRESS WITH HEELS)
• SEATED LEG CURLS
• WEIGHTED STEP UPS OR BUTT BLASTER / 3 SETS OF 30 TO EACH LEG

CALVES (4 SETS OF 15)

• LEG PRESS / CALF (TOES IN)
• LEG PRESS / CALF (TOES IN)
• STANDING CALF RAISES (TOES FORWARD)

LOWER ABS

• HANGING LEG RAISES
• HIP RAISES
• WEIGHTED FROG KICKS

3 SETS OF 25 ON ABOVE

WEDNESDAY

BACK

• MACHINE ASSISTED WIDE GRIP PULL-UPS TO FRONT
• MACHINE ASSISTED CLOSE GRIP PULL-UPS (REVERSE GRIP)
• MACHINE ASSISTED NEUTRAL GRIP PULL-UPS OR PULLDOWNS USING V-BAR
• ONE ARM DB ROWS OR SEATED CABLE ROWS
• STIFF ARM PULLDOWNS WITH ROPE

TRICEPS

• ROPE PRESSDOWNS
• SEATED OVERHEAD DB TRICEPS EXTENSIONS
• STRAIGHT BAR PRESSDOWNS
• TRICEPS DIPS ON BENCH

THURSDAY

QUADS

• LEG EXTENSIONS (TOES OUT)
• BARBELL SQUATS (MEDIUM STANCE)
• BARBELL SQUATS (WIDE STANCE)
• LEG PRESSES (FEET & KNEES TOGETHER)
• WALKING LUNGES
• LEG EXTENSIONS (TOES STRAIGHT)

INNER/OUTER THIGHS

• ABDUCTOR MACHINE
• ADDUCTOR MACHINE

SUPERSET THE ABOVE / 3 SETS OF 25 REPS

CALVES

• SEATED CALF RAISES / 4 SETS OF 50

FRIDAY

CHEST

• INCLINE DB BENCH PRESS
• INCLINE DB FLYES (PALMS FACING FORWARD)
• FLAT DB BENCH PRESS
• MACHINE ASSISTED DIPS (CHIN DOWN / ELBOWS FLARED)
• LOW PULLEY CABLE CROSSOVERS

TRAPS

• SHOULDER SHRUGS WITH BARBELL
• DB SHRUGS

MID / UPPER ABS

• 45 DEGREE INCLINE SITUPS
• WEIGHTED CRUNCHES
• HIGH CABLE ROPE AB PRESSDOWNS

3 SETS OF 25 ON ABOVE

See my Figure Pre-Contest Diet Program.