My training routine for precontest is as follows:
Monday - Lower Back and Tris
Hyperextensions - 25 reps 4sets
DeadLifts - Reps 25 reps 2 sets, 20 reps 2 sets, 15 reps 2 sets
Bent Over Barbell rows - drop set-15 reps 4 sets
Dumbell Rows - 15 reps 3 sets
Seated Rows - 25 reps, 20 reps, 15 reps, 10 reps then reverse 10,15,20,25
Hyperextensions with weight 15reps 4 sets
Giant Set - all exercises are 10 reps, I do these exercises nonstop while increasing weight.
Pressdowns, over head extensions, rope pressdowns, close grip bench press, Bench Dips
Tuesday - Chest and Bis
Giant sets are performed for chest. 10 reps for each exercise, nonstop increasing weight each set.
Cable flys, Flat machine press, Barbell incline press, Dips, dumbell Flys
Ez curls 15 reps decrease weight by 50% 30reps. 4 sets increasing weight with each set
Preacher machine curls - 15 reps 3 sets.
Concentration curls - 25 reps each arm 3 sets.
Hammer curls - 10 reps 3 sets heavy
Wed - Legs and Shoulders
Legs are also giant sets in this order 10 reps each exercise increasing in weight each set.
Barbell front squats, smith machine squats, Hack squats, walking lunges, leg extensions, walking lunges seated leg curls. Repeat 4 sets
Smith machine shoulder press - 15 reps supersetted with dumbell side laterals 15 reps 4 sets.
Barbell Shrugs 20 reps supersetted with dumbell reverse raises 20 reps. 4 sets.
Thurs repeat mon, Fri repeat tues, sat repeat wed. Sun-off.
Calves and Abs are worked every other day
Cardio is done everday but sunday.
Stairmill for 20 min in the early AM - low intensity!!Leg days bike only.
Precontest Diet will be up tomorrow!!!