Prudence 
"stay around competition weight"
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Right now i'm about 10 weeks out from a show, so cardio is very important at this point. i do 1 hr of cardio 6 days a week on a stairmaster and sometimes the elliptical. i alternate calves and abs everyother day.
back: twice a week. rep out at 10-12
-pulldowns
-dumbell row
-wide grip t-bar row
-standing cable row
shoulders: twice a week. rep out at 10-12
-dumbell/smith machine shoulder press
-barbell row
-lateral raises w/ dumbell or cable
-rear delt w/ machine, seated dumbell, or cables
glutes and hamstrings: once a week. rep out at 20
-stiff legged deadlifts
-one legged deadlifts
-kneeling cable kickbacks
-donkey kick on machine
chest and arms: once a week
-rep out at 12 for chest
-rep out at 15 for arms. superset
calves: every other day
-rep out at 20 and do heel raises for 1-2 mins |
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