This workout program is close to my off-season program. I use this program to try to add size and strength. Each set and rep range will vary depending upon my goal and energy level on that day.

DAY 1

CHEST

Flat Bench (BB) 2 warmup sets, 3 working sets
Incline Press (DB) 4 working sets
Flat Flies (DB) 4 working sets
PEC Deck Machine 3 working sets

TRICEPS

Close Grip Bench Press 4 working sets
Skull Crushers 4 working sets
Pushdowns 4 working sets
Dips (only as a finisher if needed) (burnout sets)

Every other week do Incline Flies (DB) in place of Flat Flies
Every other week do Cable Crossovers in place of PEC Deck Machine

DAY 2

LEGS

QUADS

Squat 2 warmup sets, 3 working sets
Leg Press 3-4 working sets
Leg Extensions 3-4 working sets

HAMS

Leg Curls 4 working sets
Stiff Leg Deadlift 4 working sets
Standing Calf raises 4 working sets
Seated Calf raises 4 working sets

You can alternate Hack Squats for Leg Presses occasionally if you want but do regular Squats every week.

DAY 3

SHOULDERS

Military Press 2 warmup sets, 3 working sets
Side Lateral Raises 4 working sets
Rear lateral Delts 4 working sets
Cable Front Raises 2-3 working sets (Burnout sets)

You can add Arnold Presses if you want or Alternate with Military Presses

DAY 4

BACK

Deadlift 2-3 warmup sets, 3 working sets
Chin-ups 4 working sets
Bentover rows 4 working sets
Shrugs 4 working sets

BICEPS

Preacher Curls 2 warmup sets, 3 working sets
Alternating Dumbbell Curls 3-4 working sets
Straight Bar Curls 3-4 working sets
Cable curls 2-3 working sets (burnout sets)

You can alternate T-Bar Rows with Bentover Rows every other week.
Alternate Deadlift and Cable Pulldowns every other week.
You can alternate Cable Curls with Concentration curls every other week.






Pre contest Workout would look like this:

MONDAY

CHEST

Incline Dumbells 4X6 (Heavy)

Flat Dumbells 4X6 (Heavy)

Incline Dumbells Flies 4X6 (Heavy)

Weighted Dips 5X12 (Heavy)

Pec Deck 7X15
30 second rest

TUESDAY
LEGS
Quads

Squats 3x8 (Heavy)
then 2X12 with a lighter weight
Leg Press 3X8 (Heavy)
then 2X12 with a lighter weight
Leg Extensions 3X12 (Heavy)
then 2X15 with a lighter weight
Sumo Squats 5X12 (Heavy)

Hack Squats 7X15
30 seconds between sets
Hams

Leg Curls 3X10 (Heavy)
then 2X15 with a lighter weight
Stiff Leg Deadlifts 5X12

Stepup Lunges 3X10


WEDNESDAY
ARMS
BICEPS

Dumbell Curls 3X8 (Heavy)
Warmup first
EZ Curl Bar 5X8 (wide Grip) (Heavy)

Preacher Bench 5X8 (Close Grip) (Heavy)

Concentration Curls 7X15
No Rest


TRICEPS

Skull Crushers with Chest Press 5X8 (Heavy)

Crook Bar Tricep Ext. 5X8 (Heavy)

One Arm Reverse Ext. 3X8 (Heavy)

Tricep Rope Pulldowns 7X15
Light Weight


THURSDAY

BACK

Lat Pulldowns 3X10 (Warmup)

Deadlifts 5X8 (Heavy)

Weighted Pull Ups 5X8 (Heavy)

Bent Over Rows 5X8 (Heavy)

Straight Arm Pullovers 7X15
30 seconds between sets


FRIDAY

SHOULDERS

Military Press 4X8 (Heavy)

Dumbell Press 3X8 (Heavy)
Thumbs down when over head. Head forward
Side Laterals 3X8 (Heavy)
Keep thumbs down. Use proper weight.
Rear Laterals(Bentover) 4X8 (Heavy)
Keep Thumbs down
Rear Laterals(Incline bench) 4X8 (Heavy)
Keep Thumbs down
Side Lateral Drop set (4x10)
Light weight. Hold to side for 5 seconds.
Drop down about half way and then back up
for 5 seconds. Do this 3 times.
Steering Wheel (1XFailure)
Use plate like steering wheel
Shrugs 3X10


Arm are done either Wednesday or Saturday depending on time constraints.