La Fuerza 
"To attain <12% bodyfat and compete in my state NPC Amateur Womens Figure competition."
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Monday - Friday Split Reverse Pyramid Workout
**Why This Workout?**
This workout is done so that I can see growth in every muscle. Many recommend that I do a full body workout, but that only helps with fat loss. This workout is best for me because I want to see significant growth in muscle size. My major muscle worked is the Chest, Biceps/Triceps are secondary and Legs are third priority.
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Monday - Chest/Abs
Push-ups, 10-8-6-4-2
Cable Press, 15-12-10
Incline DB Press, 15-12-10
Incline DB Chest Flyes, 15-12-10
DB Press, 15-12-10
Push-ups, burnout to failure
Tuesday - Calves/Hamstrings/Abs
DB Calf Raise, 20-25-30-35
DB Lunges, 20-15-10
Wednesday - Biceps/Triceps (alternating)
Bicep Curls, 15-12-10
Tricep Dips, 15-12-10 (raising foot elevation)
Hammer Curls, 15-12-10
Overhead Tricep Press, 15-12-10
Cable Bicep Curl, 15-12-10
Tricep Kickbacks, 15-12-10
Thursday - Shoulders/Back/Abs
Overhead Cable Press, 15-12-10
Cable Rows, 15-12-10
DB Military Press, 15-12-10
DB Shoulder Shrugs, 15-12-10
DB Lateral Press, 15-12-10
Friday - Quadriceps/Glutes/Abs
Plié Squat, 15-12-10
Glute Kickback, 20-25-30-35
Butt Lifts, 20-25-30-35 |
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