PRE COMPETITION WORK OUT - DAY 1 WEEK 1

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
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Rating:
 Unrated
Created By:
clayhundley on May 12, 2010
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
Weightlifting
Experience Level:
Advanced
Target Gender:
Men
Body Parts:
Chest, Calves, Shoulders, Abs
Description
The routine below shows you how my periodized pre-contest bodybuilding training routine looks like at 10 weeks out from a bodybuilding show.

Growth Phase Routine (Weeks 1-5; Started 10 weeks prior to the show)
For my pre-contest training I like to split the body up in 5 days as this allows me to add more exercises for each body part and thus attack it from all angles. During this phase, I just train from Monday to Friday for 5 weeks. The purpose of this phase is at the very least to retain every single bit of muscle as one loses body fat so the routine is lower in volume, uses heavier weights and has longer rests in between sets.

Notes:

•This routine uses modified supersets. Each pair of exercises represented by the same letter is a modified superset. In this type of superset, perform the first exercise (for example, A-1), rest 90 seconds, perform the second exercise (for example, A-2), rest 90 seconds, and then go back to exercise A-1. Continue this pattern until all sets

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Workout Routine Sample

Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Incline Barbell Press135 lbs.1060
185 lbs.860
205 lbs.660
205 lbs.660
Calves
One-Leg Dumbbell Calf Raises80 lbs.2060
80 lbs.1760
80 lbs.1560
Chest
Dumbbell Bench Press70 lbs.960
70 lbs.860
75 lbs.660
Calves
Seated Calf Raises100 lbs.1860
100 lbs.1760
100 lbs.1560
Chest
Parallel-Bar Dips-1060
-860
-660
Calves
Calf Presses190 lbs.2060
230 lbs.1760
250 lbs.1560
Chest
Incline Dumbbell Flyes50 lbs.960
55 lbs.860
55 lbs.660
Calves
Donkey Calf Raises150 lbs.1560
110 lbs.1560
110 lbs.1560
Shoulders
Standing Shoulder Pull, External Rotation15 lbs.1260
15 lbs.1260
15 lbs.1260
Abs
Crunch Twists-2030
-1030
-1530
Bench Knee Tucks-2030
-2030
-2030
Ball Crunches-2030
-2030
-2030
Hanging Leg Raises-2030
-2030
-2030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Pre-Lift Cardio Warm Up0.000 miles5-

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