The Fun Part: Workouts!

Ready to pump some iron?? Me too! I love, love, love working out. It's the best part of my day and I look forward to it! Did I mention I love working out? So, here is what a week of working out looks like for me!

I will do these workouts for 3 weeks and then do completely different workouts the next 3 weeks, and so on until it's show time!

Each day includes the muscles that are my main focus...

Monday: Chest and Lats (Lats are super important to acquire the V-Taper that judges are looking for)
Tuesday: Legs (my weak spot)
Wednesday: Rest (yesss) or 20-30 minutes of Low to moderate intensity cardio
Thursday: Back
Friday: Rest (much needed at this point) or cardio
Saturday: Hips and Hamstrings (brutal)
Sunday: Rest

My workouts are performed using as heavy weight as possible. On upper body days I warm up with 3 sets of 10 pushups and external shoulder rotations with a resistance band. On leg days I warm up by walking 5 minutes and doing 2 sets of Good Mornings. Check it out!

Chest and Lats/Arms
A1. Incline Bench: 4x6
A2. Wide-Grip Pull Down: 4x8
B1. Dumbbell Chest Fly: 2x12-15
B2. Single Arm Lateral Raise: 2x10
B3. Lying Triceps Ext.: 3x8-10
C1. Barbell Curl: 3x10
C2. Resistance Abs (i.e. weighted sit-ups): 3x10
D. Arnold Press: 3x8-10

Legs
A1. Squats: 4x8-12
A2. Seated Leg Curl: 4x6-8
B1. Leg Press: 2x12-20
B2. Stiff-Leg Deadlift: 2x12-15
C. Calf Raise (Drop set): 2x10-10-10

Back/Arms
A1. Dumbbell Shoulder Press: 4x8-10
A2. Bent-Over Barbell Row: 4x8-10
B1. Low-Cable Standing Chest Fly: 2x12-15
B2. Pull-down: 4x8
C1. Incline Dumbbell Curl: 3x6-8
D. Hanging Leg Raises: 2x15-20

Hips and Hamstrings
A. Deadlift: 4x6-8
B. Dumbbell Split Squat: 2x8-10
C1. Lying Leg Curl: 4x8
C2. Calf Raise using leg press: 3x30-50