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.
Strength & Cardio Combined
Chest, Calves, Shoulders, Abs
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.
•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