TRAINING SCHEDULES

As of the Nationals 2007, I have changed my training schedule to the following. If you notice, I am hitting chest, biceps, triceps twice a week. The first time in the week is volume training then the second time is lesser sets - but still gets the blood flowing in those areas. As for Cardio I also do that in the offseason but just 30 mins
3 times per week.

  

OFFSEASON TRAINING SCHEDULE

Monday: Chest and abs
Incline Dumbell Bench 3sets 8-10 reps
Incline Dumbell flyes 3 sets 15-20 reps
Bench Press 4 sets 8-10 reps
Flat Dumbell Flyes 3 sets 10-12 reps
Dips 3 sets to Faliure

Biceps
Bar curls 3 sets 8-10 reps
Incline dumbell curls 3 sets 8-10 reps
Dumbell Hammers 3 sets 8-10 reps
Concentration Curls 2 sets 12-15 reps
Tuesday: Quads
Warm up on bike 5 minutes
Leg extensions 3 sets 20 reps
Lunges 4 sets 10-12 reps
Leg press 3 sets 12-15 reps
Squats 3 sets 12-15 reps
Wednesday: Off

Thursday: Shoulders
Rear laterals 4 sets 8-12 reps
Side laterals 4 sets 8-10 reps
Dumbell presses 3 sets 8-10 reps
Dumbell shrugs 3 sets 10-12 reps

Triceps
Pushdowns 4 set 15- 18 reps
Over head Tri extension 4 sets 15 reps
Lying tricep extensions 4 set 8 reps

Friday Hamstrings
Lying Leg Curls 3 sets 12-15 reps
Single Standing Leg Curls 3 set 12-15 reps
Stiff Leg Dead Lifts 2 sets 15 reps

Calves
Standing calf raises 3 set 20 reps
seated calf raises 3 set 20 reps
donkey calf raises 3 set 20 reps
Saturday: Back + Pump Chest and Arms

Close grip pulldowns 3 sets 12 reps
Dumbell incline bench rows 3 sets 8-10 reps
Pulldowns to the front 3 sets 10 reps
Undergrip Hammer Strength row 3 set 10 reps

Chest: Cable flyes 6 sets 20 reps
Biceps : Cable curls 6 set 15-20 reps
Triceps : Over head dumbell tri extension 6 set 15-20 reps
 
 

 

 

 

 

Sunday) OFF

PRE CONTEST TRAINING SCHEDULE

Day one) Chest, Biceps

Day two) Quads, Calves

Day Three) OFF

Day Four) . Shoulders, Abs, Forearms.

Day Five) Back, Triceps

Day Six) Hamstrings, Forearms, Abs

Day Seven) OFF

CARDIO- This is done according to how I look. I usually just up the cardio in the beginning to 4 times a week 30 min sessions. Then I just go from there as I progress
closer to the show.