Group: Competitive Bodybuilding & Fitness

Competitive Bodybuilding & Fitness
Created: 2012/01/01, Members: 22, Messages: 5367

Discuss the process of preparing for a competition on the sport of body building, fitness and more!

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Great Workout Schedual!!!

badhabitmade
badhabitmade
Posts: 4
Joined: 2004/03/06
United States
2004/03/11, 06:57 PM
Monday, Wednesday & Friday

Chest:Bench - 3 Sets of 10
Incline - 3 Sets of 10
Wide Flies - 3 Sets of 10

Shoulders Military - 3 Sets of 10
& Shrugs - 3 Sets of 10
Neck: Donkey Kong - 3 Sets of 10

Lats: Bent Over Rows - 3 Sets of 10
Lat Pulls (barbells) - 3 Sets of 10
Lat Pulls (dumb bells) - 3 Sets of 10

Stomach: Reverse Sit-Ups - 3 Sets of 10
Crunches - 3 Sets of 10
V-Sit-Ups - 3 Sets of 10

Biceps: Curls (curl bar) - 3 Sets of 10
Curls (dumb bells) - 3 Sets of 10

Triceps:
French Curls (curl bar) - 3 Sets of 10
Reverse Curls (curl bar) - 3 Sets of 10
Tri Extenders - 3 Sets of 10

End with push-ups, dips and pull-ups

Tuesday and Thursday

Quads:Lunges - 3 Sets of 10
Squats - 3 Sets of 10
Leapers - 3 Sets of 10
Squat Machine - 3 Sets of 10

Hamstrings: Reverse Leg Curls - 3 Sets of 10

Calfs: Toe Raisers (barbell) - 3 Sets of 10
Toe Raisers (machine) - 3 Sets of 10
Toe Raisers (leaper) - 3 Sets of 10

This is what I do every weel seems to work out great!!Hope this helps some of you.