My training consists of moderate to heavy weight. I train by feel and emphasize muscle involvement. I train each body part once to twice a week.


There is not much of a change from off-season to pre-contest other than my diet and that I'll add more isolation movements and increase my reps. During pre-contest I will add cardio in addition to the 3-5 mile runs that I do as a Marine. My repetition range is 6-12 with 4 sets per exercises.

Monday AM
Back
Pull ups: 4 sets, 12-6 reps
One arm dumbbell rows: 4 sets, 12-6 reps
Smith Machine pull downs: 4 sets, 12-6 reps
Seated cable rows: 4 sets, 12-6 reps
Close grip pull downs: 4 sets, 12-6 reps
Lat pull downs: 4 sets, 12-6 reps
Shrugs: 4 sets, 12-6 reps


Monday PM
Arms
Barbell curls: 4 sets, 12-6 reps
Dumbbell kickbacks: 4 sets, 12-6 reps
Alternating curls: 4 sets, 12-6 reps
Close grip bench: 4 sets, 12-6 reps
Preacher curls: 4 sets, 12-6 reps
V-bar pressdowns: 4 sets, 12-6 reps
Reverse grip curls: 4 sets, 12-6 reps
Reverse grip pull downs: 4 sets, 12-6 reps


Tuesday AM
Chest
Incline bench press: 4 sets, 12-6 reps
Incline dumbbell press: 4 sets, 12-6 reps
Smith machine press: 4 sets, 12-6 reps
Incline flies: 4 sets, 12-6 reps
Pec dec flies: 4 sets, 12-6 reps

Tuesday PM
Shoulders
Military Dumbbell press: 4 sets, 12-6 reps
Arnold press: 4 sets, 12-6 reps
Front raises: 4 sets, 12-6 reps
Leaning side raises: 4 sets, 12-6 reps
Cable front raises: 4 sets, 12-6 reps
Machine lateral raises: 4 sets, 12-6 reps
Bent over raises: 4 sets, 12-6 reps
Reverse Flies: 4 sets, 12-6 reps
Barbell raises: 4 sets, 12-6 reps
Shrugs: 4 sets, 12-6 reps


Wednesday
Legs
Leg extension: 4 sets, 20-15 reps(warm up)
Hack squats: 4 sets, 12-6 reps
Leg press: 6 sets, 15-6 reps
Leg extension: 4 sets, 12-6 reps
Laying leg curls: 4 sets, 12-6 reps
Standing calf raises: 4 sets, 12-6 reps


Thursday AM
Arms
Barbell curls: 4 sets, 12-6 reps
Dumbbell kickbacks: 4 sets, 12-6 reps
Alternating curls: 4 sets, 12-6 reps
Overhead triceps extensions: 4 sets, 12-6 reps
Preacher curls: 4 sets, 12-6 reps
Straight bar pressdowns: 4 sets, 12-6 reps
Reverse grip curls: 4 sets, 12-6 reps
Reverse grip pull downs: 4 sets, 12-6 reps

 

Thursday PM
Back
Pull ups: 4 sets, 12-6 reps
Bent over barbell rows: 4 sets, 12-6 reps
Cable pull downs: 4 sets, 12-6 reps
Seated rows: 4 sets, 12-6 reps
Close grip pull downs: 4 sets, 12-6 reps
Lat pull downs: 4 sets, 12-6 reps
Shrugs: 4 sets, 12-6 reps


Friday AM
Shoulders
Military barbell press: 4 sets, 12-6 reps
Arnold press: 4 sets, 12-6 reps
Front raises: 4 sets, 12-6 reps
Leaning side raises: 4 sets, 12-6 reps
Cable front raises: 4 sets, 12-6 reps
Cable side raises: 4 sets, 12-6 reps
Bent over raises: 4 sets, 12-6 reps
Reverse Flies: 4 sets, 12-6 reps
Barbell raises: 4 sets, 12-6 reps
Shrugs: 4 sets, 12-6 reps


Saturday
Legs
Leg press: 4 sets, 20-15 reps(warm up)
Hack squats: 4 sets, 12-6 reps
Leg press: 6 sets, 15-6 reps
Leg extension: 4 sets, 12-6 reps
Stiff leg dead lifts: 4 sets, 12-6 reps
Seated calf press: 6 sets, 20-12 reps
Laying leg curls: 4 sets, 12-6 reps
Seated calf raises: 4 sets, 12-6 reps