MTI Biotech

14 Weeks Out

Blog Article ImageMy training has been insane for the last 4 weeks with roughly 14 weeks to go until the NGA Pro Universe my intensity level has risen.  Over the last 4 weeks my training schedule has been one that was designed to hit every muscle fiber of ever body part.  Here was my last 4 weeks:  these workouts were 4 different exercises, no rest until you are through all 4, rest 2 minutes, then repeat 4 more times for a total of 5 sets

Day 1:  Quads: 

  • Russian step ups for 6 reps
  • Split squats for 6 reps
  • Leg press for12 reps
  • Hack squat for 20 reps


  • Poliquin raises for 6 reps
  • Lateral raise for 6 reps
  • Bent over raise for 12 reps
  • Trap 3 raise for 20 reps

Day 2:  Chest: 

  • Incline DB press for 6 reps
  • Flat DB press for 6 reps
  • Incline flys for 12 reps
  • Cable crossover for 20 reps


  • Scott curls for 6 reps
  • Thick grip hammer curls for 6 reps
  • Incline curls for 12 reps
  • DB curls for 20 reps

Day 3:  Hamstrings: 

  • Standing hamstring for 6 reps
  • Lying hamstring dorsiflex for 6 reps
  • Straight leg DL for 12 reps
  • Hamstring curls for 20 reps


  • Standing calves feet out for 6 reps
  • Standing calves feet in for 6 reps
  • Leg press calves for 12 reps
  • seated calves for 20 reps

Day 4:  Triceps: 

  • California press for 6 reps
  • Close grip bench for 6 reps
  • Incline DB extensions for 12 reps
  • Rope push down for 20 reps


  • Neutral grip chins for 6 reps
  • Low rows for 6 reps
  • Pull downs for 12 reps
  • Lat pullovers for 20 reps

All exercises are done with a 4 second down count, with a full stretch and full contraction.  My training is going great, thanks to all the help I get from HMB, this supplement is key to everything I have accomplished.  I am looking forward to getting on stage again at the NGA Pro Universe in November!  Diet is going great, I have only gained 10 lbs from my last show and managed to stay right around 6% body fat through the summer, even with all the heavy training.  With my workout schedule, diet and HMB, I am feeling very confident about my next competition.




Posted on August 14, 2012


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