How did you get started in fitness competitions?
My best friend, Chris Heitman, always wanted to be a bodybuilderathlete member, considering that I am already a personal trainer, he wants me to be his coach. However, I feel that there are many things for which just knowledge from books is not enough. So in order for me to become a better coach, I felt like I had to go through this process on my own, and I started training myself to compete.
Monday: Shoulders
- Barbell front press: 20, 15, 10, 5, 5, 10, 15, 20
- Arnold recommendation: 20, 15, 10, 10, 15, 20
- Bent-over dumbbell lateral raises: 20, 15, 15, 20
- Plank elbow support: 1 minute x 4 sets
Tuesday: Legs
- Barbell Squat: 20, 15, 10, 5, 5, 10, 15, 20
- Seated leg extensions: 20, 15, 10, 10, 15, 20
- Dumbbell lunges: 40, 30, 30, 40
- Seated calf raises: 10-15x 4 sets
Wednesday: Back
- Deadlift: 20, 15, 10, 5, 5, 10, 15, 20
- Bent-over one-arm row: 20, 15, 10, 10, 15, 20
- Front neck pull-down: 20, 15, 15, 20
- Roman chair push-up 10-15x 4 sets
Thursday: Chest, Abdomen
- Barbell bench press: 20, 15, 10, 5, 5, 10, 15, 20
- Incline dumbbell bench press: 20, 15, 10, 10, 15, 20
- Bent over the chest with wire rope: 20, 15, 15, 20
- Plank elbow support: 1 minute x 4 sets
Friday: Legs, shoulders
- Leg press: 20, 15, 10, 5, 5, 10, 15, 20
- Lift the bell to shoulders: 20, 15, 10, 5, 5, 10, 15, 20
- Dumbbell lateral raises: 20, 15, 15, 20
- Seated calf raise: 10-15 times x 4 groups
Saturday: Arms, Abdomen
- Dumbbell alternating curls: 20, 15, 10, 5, 5, 10, 15, 20
- Barbell Narrow Press: 20, 15, 10, 5, 5, 10, 15, 20
- Cable forearm depression: 20, 15, 15, 20
- Plank elbow support: 1 minute x 4 sets
Sunday: Closed
MuscleNet Tip: If you do not use the above exercises, you can refer to:http://www.jirou.com/ lian/Pair it with the movements you want to exercise.
Diet and Nutrition Plan:
•Meal 1: Egg white, oatmeal or rice cake
•Meal 2: Whey protein, fruit
•Meal 3: 8 to 10 ounces of lean green beans
•Meal 4: Cliff Builder Bar
•Meal 5: Beef jerky or whey protein
•Meal 6: 8 to 10 ounces of meat and vegetables
•Meal 7: 2 tablespoons butter peanut rice cake
Do you have anything to add?
Whey protein, multivitamins
