Typically, I do
4 sets of each exercise for 10-12 reps. If I go a bit heavier, I push for 10 but
do at least 8. I don't want to build too much muscle being that I am into
figure... Here's my workout right now:
Sunday: Legs
* 1x15 - light
leg extensions for warm-up
* 1x15 - light
squats
* Light
Stretching
* 4x12-15 -
Squats on Smith Machine
* 4x12-15 -
Dumbbell or Barbell Lunges
* 3-4x10-12 -
Stiff-Leg Deadlifts
* 4x12 - Leg
Press
* 3x10-15 - Leg
Extensions
* 4x10-12 -
Lying Leg Curls
* 3-4x20-25 -
Calf Raises
Monday: Back
* 3x6 - Wide
grip pull-ups, followed by the same sets & reps for Close grip pull-ups
(warm-up)
* 4x10 - Wide
grip Pulldowns
* 4x10 - T-bar
Rows
* 4x10-12 -
One-Arm Dumbbell rows
* 4x10-12 -
Bent-Over Rows
* 4x12 - Cable
Rows
Tuesday: Shoulders
* 1x15 light
Military Press for warm-up
* 3x10-12 -
Military Press
* 4x10-12 -
Arnold Press
* 4x12-15 -
Front Raises with Dumbbells
* 3x10 - Front
Plate Raises
* 4x10 - Side
Lateral Raises (using cables)
* 3x12 - Upright
Row
* 4-5x10-12 -
Rear flyes
Wednesday: Bi's & Tri's
(when it's
closer to competition, I usually superset these bodyparts)
* 1x20 -
Standing Dumbbell Curls (bi warm-up)
* 3x10-12 -
Standing Dumbbell Curls
* 3x10 -
Standing Barbell Curls (outer grip) superset with 3x10 - Standing Barbell Curls
(inner grip)
* 4x10-12 -
Incline Dumbbell Curls
* 3x12 -
Preacher Curls (using dumbbell)
* 1x20 - light
Rope Pushdowns (tri. warm-up)
* 4x10-12 - Rope
Pushdowns
* 3x10 - Skull
Crushers superset with 3x10 Close-Grip Barbell Presses
* 4x10-15 -
Weighted Bench Dips
* 4x12 - One Arm
Cable Pushdowns
Thursday: Chest
* 2x15 Machine
Presses for warm-up
* 2 sets of
Push-ups
* 4x10-12 -
Dumbbell Press
* 4x10-12 -
Incline Dumbbell Press
* 4x10-12 -
Cable Crossovers
* 3x10 -
Dumbbell Pullovers
Friday: 30 min. Cardio
I do cardio 4-5
times a week for 25-35 min!
High protein,
moderate carbs, low fats. Lean meats and lots of greens! Also, I eat 5-6 meals
per day.
Breakfast:
5-6 egg whites
1 mini wheat
bagel w/ sugar free jelly
1/2 cup of low
sugar oatmeal with water
1/2 cup of
strawberries
Snack:
Whey Shake
Rice cake
1 medium Orange
Lunch:
5-6 oz. lean
Chicken
1 baked potato
(no topping)
2-3 cups of
Green Salad with 1 tbsp of Fat-Free Italian dressing
1/4 cup of
Broccoli
Snack:
Whey Shake w/
water and a small banana
Dinner:
5-6 oz. lean
Turkey
1/2 cup of Brown
Rice
1/2 cup of
cauliflower and broccoli mixed with 1 1/2 cups of green salad
Snack:
1/4 cup of low
sugar oatmeal
Whey shake
Supplements I use:
Definitely
Optimum Nutrition's Whey protein. Also, their BCAA caps have helped me keep and
build muscle, rather than lose it throughout my strict competition diet.
I wish you all
success in your Six Pack Quest in 2010. Keep focused and you will achieve your
goals.
