Workouts

Monday: Chest, Biceps, core

Incline Dumbbell Press: 4sets x 12/10/8/6 reps
Butterfly Machine: 4 sets x 15 reps
Flat Bench Press: 4 sets x 8 reps
Cable Crossovers: 3 sets x 15 reps
Standing Barbell Curls: 4 sets- 10reps
Hammer Dumbbell Curls: 4 sets- 12reps

Tuesday: Back, Triceps

Deadlifts: 4 sets - 10/8/6/5 reps
Lat Pulldowns: 4 sets x 10 reps
Barbell Rows: 4 sets x 8 reps
Pull Ups (weighted): 3 sets till failure
Close Grip Bench Press: 4 sets x 10 reps
Cable Tricep Pushdowns: 3 sets x 20 reps

Wednesday: Shoulders, core

Seated Dumbbell Shoulder Presses: 4 sets x 10/8/6/6 reps
Lateral Dumbbell Raises: 4 sets x 12 reps
Barbell Front Raises: 4 sets x 10 reps
Upright Cable Rows: 4 sets x 12 reps
Cable rear delt flys: 4 sets x 10 reps
Hanging straight leg raises: 4 sets x 25 reps
Decline Sit ups: 4 sets x 15 reps

Thursday: Off

Friday: Legs

Leg Extensions: 4 sets x 15 reps
Squats: 4 sets x 12/10/8/6 reps
Lunges (weighted): 4 sets x 10 reps each leg
Lying Leg Curls: 4 sets x 15 reps
Leg Press: 4 sets x 10 reps
Standing weighted calve raises: 4 sets x 15 – 20 reps

Saturday: Weak points: (Chest/ calves - repeated)

Sunday: Off

Tyler Stines CutAndJacked.com interview

Monday – Legs:

Barbell squats: 3 sets x 4-6 reps
Leg press: 2 sets x 4-6 reps
Stiff-legged deadlifts: 3 sets x 4-6 reps
One-legged calf raises: 3 sets x 4-6 reps
Sitting calf raises: 2 sets x 4-6 reps

Tuesday – Arms & Abs:

Barbell curls: 2 sets x 4 - 6 reps
Hammer curls: 2 sets x 4 - 6 reps
Preacher curls: 1 sets x 4 - 6 reps
Close-grip bench press: 2 sets x 4 - 6 reps
Weighted tricep variation dips: 2 sets x 4 - 6 reps
Skull crushers: 1 sets x 4 - 6 reps
Palms-down dumbbell wrist curl: 2 sets x 4 - 6 reps
Palms-Up Dumbbell wrist curl: 2 sets x 4 - 6 reps
Decline sit-ups with weight: 2 sets x 8 - 12 reps
Leg raises with weight: 2 sets x 8 - 12 reps
*Working oblique too hard will take away from your v-taper.

Wednesday – Shoulders & Traps:

Shoulder press: 3 sets x 4 - 6 reps
Upright rows: 2 sets x 4 - 6 reps
Bent over lateral raises: 2 sets x 4 - 6 reps
Dumbbell shrugs: 2 sets x 4 - 6 reps
Barbell Shrug Behind The Back: 2 sets x 4 - 6 reps

Friday – Chest:

Incline Barbell Press: 3 sets x 4 - 6 reps
Decline Flyes: 3 sets x 4 - 6 reps
Dumbbell Press: 3 sets x 4 - 6 reps

Saturday – Back:

Wide Grip Chin Ups: 3 sets x 4 - 6 reps
Bent-Over Barbell Rows: 3 sets x 4 - 6 reps
Behind the Back Lat Pulldowns: 3 sets x 4 - 6 reps
Hyperextensions: 3 sets x 4 - 6 reps

CutAndJacked.com interview with Kwesi Keller

Here is the last instalment of my training and nutrition. 6 weeks out.

Training hasn't changed massively and is still a 5 day split, training 6 days per week, resting on the seventh day. Training and nutrition are designed by my Coach, Phil Learney.

Cardio-vascular work started at 20 minutes 8 weeks out for 2 weeks and then increased by 5 minutes every week to a maximum of 50 minutes in the final week.

Diet doesn't change too much. Carbs in the post workout meal have been removed (from 10 weeks out). Carbs in the post workout drink have been replaced with glycine (from 8 weeks out).

Nutrition

• 05:45: Glutamine (upon waking)
• 06:30: Steak and cinnamon covered Brazil nuts + Fish oils, CLA, Multivitamins, Vit c, Vit d
• 10:00: Chicken/White Fish & Green beans
• 12:00: Chicken/White Fish & Green beans
• 14:00: Steak /Salmon + Fish oils, CLA, Multivitamins
• 15:45: Vmax Pump + Acetyl L Carnitine (pre training)
• During training: 30 BCAA's
• 16:45: Whey protein, Creatine, Glycine, Glutamine, Vit C, Vit E (post training)
• 19:00: Chicken/White Fish & Green beans + Fish Oils, CLA, Multivitamins
• 21:45: Glutamine + Zinc Matrix (pre bed)

Workout routine

Day One - Back and Biceps

• Deadlifts off a medium box: 4 sets x 12 reps , tempo 31X1, 60s rest

Tri set:

• Cable Lat Pulldown: 4 sets x 12 reps, tempo 2121
• Seated Mid Row machine: 4 sets x 12 reps, tempo 2121
• Seated Reverse Flye: 4 sets x 20 reps, tempo 1111
• 60s rest

Tri-set:

• EZ Bar Curls: 3 sets x 8 reps, tempo 30X0
• Alternate Hammer Curl: 3 sets x 12 reps, tempo 2121
• Cable curl (from behind body): 3 sets x 20 reps, tempo 2121
• 75s rest

Day Two - Shoulders and Abs

Tri-set:

• Leaning Cable Lateral Raise: 4 sets x 20 reps, tempo 1111
• Seated Lateral Raise (partials - bottom half): 4 sets x 25 reps, tempo 1111
• Dumbbell Seated Press (partials - bottom half): 4 sets x 20 reps, tempo 2121
• 60s rest
• Barbell Behind Neck Press (partials - bottom half): 3 sets x 20 reps, tempo 2121, 60s rest

Giant set:

• Cable crunch: 4 sets x 8 reps, tempo 2121
• Captain's Chair: 4 sets x 15 reps, tempo 1111
• Incline Reverse Crunch: 4 sets x 15 reps, tempo 1111
• Stability Ball Crunch: 4 sets x 15 reps, tempo 2121
• 90s rest

Day Three - Hamstrings and Calves

• Lying Leg Curl: 4 sets x 20 reps, tempo 2121, 30s rest

Superset:

• Glute-ham raise (top half): 3 sets x 15 reps, tempo 2121
• Romanian Deadlifts: 3 sets x 20 reps, tempo 2221
• 60s rest

Superset:

• Smith Machine Bulgarian Split Squats: 3 sets x 15 reps, tempo 1111
• Dumbbell Walking Lunges: 3 sets x 30 reps, tempo walk
• 60s rest
• Seated Calf Raise: 3 sets x 10 reps, tempo 131131 (big stretch at bottom, half way up, back down for big stretch, all the way up), 45s rest
• Single Leg Smith Machine Calf Raise: 3 sets x 10 reps, tempo 131131, 45s rest
• Single Leg Standing Calf Raise: 3 sets x 10 reps, tempo 131131, 45s rest
• Standing Calf Raise: 1 set x failure

Day Four - Chest and Triceps

• Seated Cable Flyes: 2 sets x 20 reps, tempo 1111, 30s rest

Tri-set:

• Incline DB Press: 4 sets x 12-20 reps, tempo 2121
• Machine Flat Press: 4 sets x 12-15 reps, tempo 2121
• Seated Cable Flyes: 4 sets x 12-15 reps, tempo 1111
• 90s rest

Tri-set:

• Dips: 4 sets x 12 reps, tempo 2121
• Close Grip Bench Press: 4 sets x 8 reps, tempo 2121
• EZ Bar Skull Crusher: 4 sets x 12 reps, tempo 2121
• 90s rest

Day Five - Quads and Calves

• Leg Extension: 4 sets x 20 reps, tempo 1111, 30s rest

Tri-set:

• Back Squat (partials): 4 sets x 15 reps, tempo 2121
• Leg Press (partials): 4 sets x 15 reps, tempo 2121
• Barbell Walking Lunges: 4 sets x 30 reps, tempo walk
• 60s rest

Tri-set:

• Single Leg Dumbbell Step Ups: 3 sets x 20 reps, tempo step
• Dumbbell Bulgarian Split Squat: 3 sets x 20 reps, tempo 2121
• Barbell Single Leg Posterior Lunge: 3 sets x 20 reps, tempo lunge
• 60s rest
• Seated Calf Raise: 3 sets x 20 reps, tempo 2312, 45s rest
• Single Leg Smith Machine Calf Raise: 3 sets x 20 reps, tempo 2312, 45s rest
• Calf Raises: 3 sets x 20 reps, tempo 2312, 45s rest

Day Six - Repeat

Day Seven - Rest

Training and diet continue like this right up until the final week. In the final week pre-comp I will train with Phil as I am usually far too tired to train on my own at this point. Training will be more depletion work. The final leg workout will be around 5 days pre-comp. I will eat white fish and broccoli at every meal. A post-training shake is still utilised.

In the final week I will also manipulate sodium, water and vitamin C. Water loading will begin seven days pre-comp at 10 litres/day, finishing in 1 litre by midday the day before comp. Sodium will be dropped completely 3 - 4 days pre-comp. 10,000mg of Vitamin C is taken every day from seven days pre-comp.

This 12-week period of dieting saw me drop to 4.5% body fat (this was measured 4 days pre-comp) at a weight of 55kg.

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Part 2: Su Farrell's Figure Competition Prep: 12 weeks out

Part 1: Su Farrell's Figure Competition Prep: 16 weeks out

This is my training 12 weeks out from competition. My training does not change massively during prep, but the small changes really do make a difference. Training is now a five day split, training six times per week, resting every seventh day. A my training and nutrition is designed by my coach Phil Learney.

Nutrition

This will be the first week of competition diet. Here is my day's diet. Times will vary slightly depending on what time I start work and therefore get up.

• 05:45: Glutamine (upon waking)
• 06:30: Steak and cinnamon covered Brazil nuts + Fish oils, CLA, Multivitamins, Vit c, Vit d
• 10:00: Chicken & Green beans
• 12:00: Chicken & Green beans
• 14:00: Steak /Salmon + Fish oils, CLA, Multivitamins
• 15:45: Vmax Pump + Acetyl L Carnitine (pre training)
• During training: 30 BCAA's
• 16:45: Whey protein, Creatine, Waxy Vol, Glutamine, Vit C, Vit E (post training)
• 19:00: Chicken, Green beans and Sweet Potato + Fish Oils, CLA, Multivitamins
• 21:45: Glutamine + Zinc Matrix (pre bed)

Day One - Back and Biceps

1. Deadlifts off a medium box: 4 sets x 8 reps, tempo 31X1, 60s rest
2. Seated Mid Row machine: 4 sets x 12 reps, tempo 2121, 45s rest
3. Reverse grip Lat pulldowns: 3 sets x 12-15 reps, tempo 2121, 45s rest
4. Incline Prone Row wide grip: 3 sets x 20 reps, tempo 1111, 45s rest
5. EZ Bar Bicep Curl: 3 sets x 8 reps, tempo 31X1, 60s rest
6. Hammer Curl: 3 sets x 12 reps, tempo 2121, 60s rest
7. EZ Bar Cable Curl: 3 sets x 20 reps, tempo 2121, 45s rest

Day Two - Shoulder and Abs

1. Leaning Cable Lat Raise: 3 sets x 20 reps, tempo 1111, 45s rest
2. Barbell Behind Neck Press (partial range - bottom half): 3 sets x 20 reps, tempo 2121, 60s rest
3. Dumbbell Seated Press (partials - bottom half): 4 sets x 20 reps, tempo 2121, 60s rest
4. Seated lat raise: 3 sets x 20 reps, tempo 1111, 45s rest
5. Cable Crunch: 4 sets x 8-10 reps
6. Captain's Chair: 4 sets x 20 reps
7. Incline Reverse Crunch: 4 sets x 20 reps
8. Stability Ball Crunch: 4 sets x 20 reps, 90s rest

Day Three - Hamstrings and Calves

1. Lying leg curl: 3 sets x 20 reps, tempo 2121, 60s rest
2. Romanian Deadlifts: 4 sets x 12 reps, tempo 3121, 60s rest
3. Glute-ham raise (partial - top half): 3 sets x 12-15 reps, tempo 20X0, 60s rest
4. Plie Dumbbell Squat: 3 sets x 15 reps, tempo 2121, 45s rest
5. Dumbbell Stair Lunges: 1 x 2 flights of stairs
6. Seated Calf Raise: 3 sets x 10 reps, tempo 2312, 45s rest
7. Smith Machine Calf Raise: 3 sets x 10 reps, tempo 2312, 45s rest
8. Leg Press Calf Raise: 3 sets x 10 reps, tempo 2312, 45s rest

Day Four - Chest and Triceps

1. Seated Cable Flyes: 3 sets x 20 reps, tempo 1111, 45s rest
2. Incline Dumbbell Press: 4 sets x 12-15 reps, tempo 2121, 60s rest
3. Flat Machine Press: 4 sets x 12-15 reps, tempo 2121, 60s rest
4. Dips: 3 sets x 10-12 reps, 60s rest
5. Close Grip Bench Press: 4 sets x 8 reps, tempo 2121, 60s rest
6. EZ Bar Skull Crusher: 3 sets x 12 reps, tempo 2121, 60s rest
7. Rope Pressdown: 3 sets x 15 reps, 45s rest

Day Five - Quads and Calves

1. Leg Extension: 3 sets x 20 reps, tempo 1111, 45s rest
2. Hack Squat: 4 sets x 15 reps, tempo 2121, 60s rest
3. Back Squat: 4 sets x 15 reps, tempo 2121, 60s rest
4. Barbell Single Leg Anterior-Posterior Lunge: 3 sets x 20 reps, 45s rest
5. Seated Calf Raise: 3 sets x 20 reps, tempo 2312, 45s rest
6. Smith Machine Calf Raise: 3 sets x 20 reps, tempo 2312, 45s rest
7. Leg Press Calf Raise: 3 sets x 20 reps, tempo 2312, 45s rest

There is no cardio vascular work at this point.

Su Farrell's Facebook: Fanpage

Su Farrell's CutAndJacked.com: Interview

Part 1: Su Farrell's Figure Competition Prep: 16 weeks out

Part 3: Su Farrell's Figure Competition Prep: 6 weeks out

Video Workout: Margret Gnarrs Glute Workout

This is my training 16 weeks out from competition consisting of a 3 day split. Competition diet has not started at this point so my diet is clean but not super strict. Both my training and nutrition is designed by my Coach, Phil Learney.

Day One - Back, chest and arms

Deadlifts: 5 sets x 5 reps, 120sec rest

Incline Prone Row: 4 sets x 8-15 reps, tempo 2121, 60sec rest

Cable Lat Pulldown: 4 sets x 8 – 15 reps, tempo 2121, 60sec rest

Incline Dumbbell Press: 4 sets x 8 – 15 reps, tempo 2121, 60sec rest

Machine flat press: 4 sets x 12 – 15 reps, tempo 2121, 60sec rest

Cable flyes: 3 sets x 12 – 15 reps, tempo 2121, 60sec rest

Bicep EZ Curl: 3 sets x 15 reps, 2121,
EZ Bar Skull Crusher: 3 sets x 15 reps, tempo 2121, 60sec rest

Hammer Curls: 3 sets x 15-20 reps, tempo 2121
Rope Pressdown: 3 sets x 15 reps, tempo 2121, 60sec rest

Day Two - Legs and shoulders

Squat: 5 sets x 5 reps, tempo 20X0, 120sec rest

Hack squat: 3 sets x 15 reps, tempo 2121, 60sec rest

Leg extension: 3 sets x 15 reps, tempo 2121, 60sec rest

Dumbbell stiff leg deadlift: 3 sets x 15 reps, tempo 2121, 60sec rest

Lying leg curl: 3 sets x 8 reps, tempo 2121, 60sec rest

Walking lunge: 3 sets x 15 reps, 60sec rest

Dumbbell push press: 4 sets x 8 reps
Seated Dumbbell press: 4 sets x 12 – 15 reps, tempo 2121
Leaning cable lat raise: 4 sets x 15 reps, tempo 1111, 60sec rest

Day Three - Calves and abs

Smith machine calf raise: 4 sets x 12 reps, tempo 2121, 45sec rest

Seated calf raise: 4 sets x 12 reps, tempo 2121, 45sec rest

Standing bodyweight calf raise: 4 sets x 20-25 reps, tempo 2121, 45s rest

Captain's chair: 4 sets x 15 reps, 45sec rest

BOSU oblique crunch: 4 sets x 15 reps, 45s rest

Cable crunch: 4 sets x 15 reps, 45sec rest

Rest every 7th day.

Su Farrell's Facebook: Fanpage

Su Farrell's CutAndJacked.com: Interview

Part 2: Su Farrell's Figure Competition Prep: 12 weeks out

Part 3: Su Farrell's Figure Competition Prep: 6 weeks out

Day 1

• Back Squats: 4 Sets 8 - 10 Reps x 1 Drop Set 50%
• Dumbbell Walking Lunges: 3 Sets x 8 - 10 Reps x 1 Drop set 50%
• Glute Ham Raise: 3 sets x 8 - 10 Reps
• Standing Calf Raises Single Leg: 4 sets x 8 - 10 Reps Per Leg

Day 2

• Wide Grip Weighted Pull Ups: 4 x 8-10 Reps 1 Drop Set Bodyweight
• Incline Dumbbell Bench Press: 3 sets x 8 - 10 Reps
• Flat Dumbbell Bench Press: 3 sets x 8 - 10 Reps
• Standing Dumbbell Shoulder Press: 3 sets x 8 - 10 Reps
• Single Arm Dumbbell Rows: 2 sets x 8 - 10 Reps
• Barbell Bent Rows: 3 Sets x 8 - 10 Reps

Day 3 – Corrective/Core Day

Tissue and mobility work foam rolling entire body working on problem spots. Core training – numerous plank variations, stability ball rollouts, hanging leg raises, cable wood chops, ect.

Day 4

• Barbell Deadlifts: 4 sets x 8 - 10 reps x 1 Drop Set 50%
• Dumbbell Split Squat: 3 sets x 8 - 10 reps x 1 Drop Set 50%
• Dumbbell Step Ups: 3 sets x 8 - 10 Reps
• Seated Calf Raises: 4 sets x 8 - 10 Reps
• Bodyweight Squats: 4 sets x 25 Reps

Day 5

• Weighted Chins: 2 sets x 8 - 10 reps x 1 Drop Set Bodyweight
• Weighted Dips: 3 sets x 8 - 10 Reps x 1 Drop Set Bodyweight
• Preacher Curl: 2 sets x 8 - 10 reps
• Hammer Strength Chest Press: 3 sets x 8 - 10 Reps
• Pallof Press: 3 sets x 12 reps
• Dumbbell Pullovers: 2 sets x 8 - 10 Reps
• Plyo-Push Ups: 3 Sets to Failure

Day 6 – Corrective Core Day

Tissue and Mobility work foam rolling entire body working on problem spots. Core training – numerous plank variations, stability ball rollouts, hanging leg raises, cable wood chops, ect.

Day 7 – OFF – Active rest and recovery –

Usually an easy hike around the AZ mountains, an easy bike ride for a few miles, walking my dog on an extended walk or just shooting hoops to get some sunshine.

My cardio typically is done on days 2 - 4 - 6 and is usually in sprint or circuit training fashion lasting no more then 20-30 minutes at the max and can be as little as 8-12 minutes based on the type of workout that is completed.

Each day also starts with some foam rolling usually between 5 - 15 minutes as well as a dynamic warm up based on the movement patterns for the day.

Interview with Jeremy Scott

I like to use the stability ball for variations, I always find new ways to keep challenging my abdominals.

I also use lots of cable exercises, hanging exercises, floor exercises, bench, etc...
Rep range varies a lot, sometimes 10,12,15 reps sometimes 25 to 50 reps.

I can do a circuit of exercises with 3 to 4 different variations, 10 reps of each from 4 to 8 sets! Depends on how I feel. My goal during training is the quality of the movement followed with the mental connection between the muscle that is working. I am a big believer in quality rather than quantity.

An example workout is as follows:

• Hanging leg raises: 7 sets x 12 reps
• Stability ball crunches: 7 sets x 15 reps
• Bulgarian Bag Twist (pictured above): 60 Seconds  x 5 sets
• Frontal Dynamic Plank on Stability Ball: 60 Seconds x 5 sets
• Cable Multiplane Woodchops: 5 sets x 12 reps

Andreia Brazier

Monday

AM:
Fasted Cardio: Treadmill - 45mins

PM:
Legs

Barbell Squats: 10 reps x 10 sets

Leg Press (Wide foot position): 10 reps (Superset)
Barbell Walking Lunges: 20 steps x 5 sets

Stiff Leg Dead Lifts: 12 reps (Superset)
Lying Hamstring Curl: 15 reps x 5 sets

Leg Extension: 15 reps (superset)
Jump Squats: 20 reps x 5 sets

Tuesday

AM:
Fasted Cardio: Bike – 45mins

PM:
Shoulders & Calves

Seated Shoulder Press Machine: 10 reps x 5 Sets
Single Arm Dumbbell Arnold Press: 10 reps each arm (Dropset) x 5 sets

Standing Cable Shoulder Press: 10 reps (Superset)
Narrow Pushups: 10 reps x 5 sets

Dumbbell Lateral Raise (Dropset): 10 reps (Superset)
Cable Front Raise: 10 - 15 reps x 5 sets

Rear Delt Machine: 15 reps (Dropset) (Superset)
Seated Calf Raise Machine: 30 - 50 reps x 5 sets

Wednesday

AM:
Fasted Cardio: Bike – 45mins

PM:
Core + Bikram (90mins)

Thursday

AM:
Abs 15 mins and Cardio: Bike – 30mins

PM:
Arms (Triceps/Biceps)

Dips (Progressive Overload/Add weight on chain): 10 reps x 5 sets

Skull Crushers: 10 - 12 reps (Superset)
Close Grip Bench: 15 reps x 5 sets

Cable Tricep Push Down: 15 reps (Superset)
Tricep Rope Flare: 25 reps x 5 sets

Barbell Bicep Curl: 10 reps (Superset)
Cable Rope Bicep Curl: 15 reps x 5 sets

Friday

AM:
Fasted Cardio: Bike – 45mins

PM:
Back + Chest Circuit

Bent over T-Bar Row: 10 reps
Close Grip Chins: 10 reps
Seated Row: 15 reps
Underarm Grip Lat Pull Down: 10 reps
Incline Chest Press Machine: 10 reps
Cable Cross Overs: 15 Reps
Push Ups: 10 Reps
Rest 45 Seconds | Repeat 5 Times

Saturday

AM:
Abs 15 mins and Cardio: Incline Treadmill – 30mins

PM:
Rest

Sunday

AM:
Beach walk 45mins – soft sand.

Melissa Le Man interview: Cutandjacked.com/Melissa-Le-Man

My workout routine takes up 4 days/week – with Wednesdays and Sundays off.
This workout routine is laid out from exercise to exercise according to how I would do it.

Monday; Shoulders –

• 3 various shoulder press exercises *6 sets each of 10 reps
• Using Free weight and Machine for all; Front Deltoids (8 sets of 10 reps), Side Deltoids (12 sets of 8-10 reps) and Rear Deltoids (10 sets of 10 reps)
• *Bear in mind this is adjusted to suit my symmetrical construction – so adjust accordingly, doing more on weaker parts to get symmetrically even.

Tuesday; Legs –

• Back Squats *4 sets of 10 reps – super set with Straight leg dead lift (hamstrings).
• Quad Extensions; 5 sets of 18 reps, incorporating 10 fast (heavy weight) and 8 slow (Lighter weight)
• Hamstring Machine; 12 sets of 8-10 reps
• Calf leg raises; 10 sets each of 3 different angles, 10 reps each.
• Front Squats (Quads) 5 sets of 10 reps
• Leg Press; 5 sets 8-10 reps
• Wednesday - *Off – Cardio Speed intervals (incline on Treadmill) – 20 minutes

Thursday; Back & Biceps –

• Back - Wide grip pull ups (1set of 20 reps) Warm up
• Lats; Wide grip Pull downs 6 Sets of 10 reps
• Lower back; Dead-lifts; 5 sets of 8-10 Reps
• Lats; Closed Grip Pull downs 5 sets of 10 reps
• Lower back Pulls; Pull row machine; 4 sets 10 reps
• Upper back pulls; Alternate Machine; 8 sets 10 reps
• Biceps; Hammer curls, Wide and close grip – 4 sets each of 10 reps
• Dumbbells; Hammer – 4 sets of 10 reps
• Curl - 4 sets of 10 reps

Friday; Chest & Triceps

Chest;

• Incline Press(upper chest) 4 sets of 10 reps
• Flys(chest separation) using cables – 4 sets of 10 reps
• Bench press; 4 sets of 10 reps
• Decline bench(lower chest) 4 sets of 10 reps
• Lower outer curve on chest; (Cables) 4 sets of 10 reps

Triceps;

• Skull crushers (using hammer curls) Close and wide grip 4 sets of 10 reps
• Triceps pull using cables – wide grip 4 sets of 10 reps
• Close grip bench press 4 sets of 10reps

Saturday

Cardio; Cardio Speed intervals(incline on Treadmill) – 20 minutes

Interview with Tyrone Ogedegbe