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

1. Reverse Grip Cable Tricep Extension + Cable Triceps Extension – 4 sets with 12 reps for each set

2. Barbell Lying Triceps Extension + Close Grip Bench Press + Barbell Lying Triceps Extension (that is a triset) – 3 sets with 10 reps for each

3. Triceps Dips +Cable Rope Over head Triceps Extension – 4 sets 10 reps in each

*4. Dumbbell Kickbacks – 3 sets 10-12 reps

5. Calves 2-3 exercises

DAY 3

SUPERSET SHOULDERS WORKOUT

1. Barbell Behind Neck Press + Cable Lateral Raise – 4 sets 10 reps

2. Barbell Upright Row + Dumbell Lateral Raise – 3 sets 10-12 reps

3. Cable Rear Lateral Raise + Lever Seated Rear Lateral Raise – 4 sets 10 reps

4. Barbell Shrug +Dumbell Shrug – 4 sets 10 reps

5. Abs 2 exercises in superset

DAY 4

SUPERSET LEGS WORKOUT

1. Leg Extension – 4 sets with 5 drop sets for each set with 10 reps for each.
Example:
Set 1; Weight 100Kg, you just did 10 reps, immediately decrease weight and do 10 reps more, then decrease it again and do 10 reps more and 2 times more so you will have 5 drop sets in one huge set.

2. Squats or Leg Press (actually I change them each week) 4 sets with 15-20 reps.

3. Barbell Lunge – 3 sets with 15-20 reps

4. Cable Lying Leg Curl – 4 sets 12-20 reps

5. Lever Bent-Over Leg Curl – 4 sets 12-20 reps

DAY 5

SUPERSET CHEST WORKOUT

1. Barbell Bench Press+ Dumbell Incline Bench Press – 4 sets 10 reps

2. Dumbell Fly + Lever Pec Dec Fly – 4 sets 10 reps

3. Cable Standing Fly +Cable Lying Fly – 3-4 sets 10-12 reps

4. Calves 2-3 exercises

source: musclesprod.com


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