Monday - heavy chest day go for 1RM

Advanced Chest & Back

Superset:
Bench Presses
(Warmup of 15)
6 * 10/8/6/4/2/1
Wide-Grip Chins
5 * 10

Superset:
Dumbell Incline Presses
5 * 10/8/8/6/4
Close-Grip Chins
5 * 10

Dumbell Flyes
5 * 10/8/8/6/4
Parallel Dips
5 * 15/10/8/8/8
T-Bar Rows
5 * 15/10/8/8/8
Bent Over Rows
5 * 10

Superset:
Seated Cable Rows
5 * 10
Dumbell Pullover
5 * 10


Wednesday and Friday until end of competition training

Chest & Back (Competition)

Deadlifts 3 * 10/8/6

Superset:

Weighted Chinups Behind the Neck
4 * 15/12/8/6
Incline Barbell Presses
4 * 15/12/8/6

Superset:

Bench Presses
4 * 15/12/8/6
Wide-Grip Bent Over Rows
4 * 12

Triset:

Nautilus Pullover
4 * 15
Dips 4 to Failure
Cable Flyes 4 * 15

Triset:

Seated Cable Rows
4 * 10
1 Arm Cable Rows
4 * 10
Dumbell Pullovers
4 * 15

Tuesday, Thursday and Saturday
(Exclude shoulders on Tuesday after heavy chest day)

Shoulders, Bi's and Tri's
(Competition)

SHOULDERS

Triset:

Front Machine Presses
4 * 10
Dumbell Lateral Raises
4 * 10
Bent Over Lateral Raises
4 * 10

Triset:

Barbell Presses
4 * 12
Alternate F & B Cable Side Laterals
4 * 10
Lying Incline Laterals
4 * 10

Superset:

Front Barbell Raises
4 * 10
Seated Cable Rear Laterals
4 * 10

ARMS

Superset:

Barbell Curls
4 * 1-10 Method
Close Grip Extensions w/Bar
4 * 10

Triset:

Preacher Bench Curls
4 * 10
Lying Barbell Tricep Extensions
4 * 10
Reverse Curls on Preacher Bench
4 * 10

Triset:

Lying Dumbell Extensions
4 * 10
Incline Curls (increasing incline every set)
4 * 10
Lying Reverse Grip Bench Press
4 * 10

Superset:

Concentration Curls
4 * 15 (Squeezing 1.5sec each rep)
Standing One Arm Tricep Extension
4 * 12

Superset
Kneeling Cable Tricep Extension
4 * 12
Kneeling Cable Tricep Extension
w/rope
4 * 12