My 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
Shoulders:
- 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
Biceps:
- 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
Calves:
- 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
Back:
- 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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