Workout and exercises for contest preparation.

DAY 1

SUPERSET BACK WORKOUT

1. Cable Rear Pulldown + Cable Underhand Pulldown – 4 sets with 10 reps each.

2. Barbell Bent Over Row + Cable Seated Row – 4 sets with 10-12 reps in each set

3. Cable Close Grip PullDown + Lever Wide Grip Seated Row – 4 sets with 10-12 reps for each.

You can add here some exercises for the body parts which need more attention or you can do some abs.

DAY 2

SUPERSET BICEPS AND TRICEPS WORKOUT

1. EZ Barbell Biceps Curl + Cable Standing Biceps Curl – 4 sets with 10-12 reps in each set

2. Seated Barbell Curl + Lever Preacher Curl – 4 sets with 10-12 reps in each set

3. Biceps Hammer Dumbell Curls+ Two Arm Cable Curls 3 sets with 10-12 reps in each set

TRICEPS WORKOUT

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