Cardio

I do cardio 5 days a week (off season). When I’m prepping for a show, it’s 7 days a week and it is always first thing in the morning on an empty stomach … at least 40 minutes. When I come closer to the show, I add more cardio after training in the evening. Another 40 minutes.

Weight training

I train 6-7 days a week when prepping for a show. I train Abs 3 times a week.

Monday

Chest

Pre-exhaust with cable crossovers

incline presses

hammer strength lateral press

decline press

peck deck

Triceps

Straight bar pressdowns (cable machine)

ropes (cable machine)

V-bar pressdowns

lying extensions (skull crushers)

Abs

100-150 reps

Tuesday:

Back

Chin-ups (3 sets of 10-12)

seated cable rows (wide-grip)

seated cable pulldowns (close-grip)

dumbbell rows

overhead pulldowns

Wednesday:

Cardio and Abs
 

Thursday:

Hamstrings

Seated hamstring curls

lying hamstring curls

stiff-leg deadlifts

lunges

Calves

Standing calf raises

seated calf raises

calf presses (leg press machine)

free-standing calf concentration isolations (squatting down to the floor and flexing your calves)

Friday:

Shoulders
 

Dumbbell laterals (side and front) increasing weight through 4 sets

upright rows

rear delts

dumbbell shrugs
 

Biceps

Seated alternating DB curls

standing barbell curls

preachers (machine to failure)

Abs

100-150 reps

Saturday:

Cardio

Sunday:

Quads

Light leg extension warm up followed immediately by seated hamstring curls

(3 sets light weights)

squats

leg press

hack squats

seated leg extensions

lunges

My Cutting Up Diet

Meal 1: 1/4 cup oats, 4 egg whites

Meal 2: 6 oz. Tilapia, 1 cup broccoli

Meal 3: 6 oz. chicken, 1 cup asparagus

Meal 4: 2 scoops of protein, 1/4 cup raw almonds

Meal 5: 6 oz. turkey, 1 cup broccoli

Meal 6: 5 Egg whites w/1 whole eggs before bed

1 1/2 gallons of water per day
 

Off season I still eat fairly clean. My favorite foods when not getting ready to compete are, Mexican food, sushi, popcorn and cereal.

So have fun, Lots of Love, and eat right.