Sample Fitness/Figure Pre-Contest Workout Plan

Back and Biceps- Warm up on bike for 10 minutes

Exercise one- Lat pull down wide-grip

1. 20 reps
2. 15 reps
3. 12 reps
4. 10 reps
5. 8 reps; drop 50% for 8 reps

Exercise two- T-bar rows

1. 20 reps
2. 15 reps
3. 12 reps
4. 10 reps; drop 50% to failure

Exercise three- dumb bell rows

1. 20 reps
2. 20 reps
3. 20 reps
4. 15 reps

Exercise four- rope pullover/ pull ups

1. 12 reps; 10 reps
2. 12 reps; 10 reps
3. 12 reps; 10 reps
4. 12 reps; 10 reps

Exercise five- high cable curls

1. 20 reps
2. 15 reps
3. 12 reps
4. 10 reps
5. 10 reps

Exercise six- concentrated curls

1. 15 reps
2. 15 reps
3. 12 reps
4. 10 reps
5. 10 reps

Legs- warm up on bike for 15 minutes

Exercise one- Leg extensions

1. 30 reps
2. 25 reps
3. 20 reps
4. 15 reps
5. 15 reps
6. 15 reps

Exercise two- Dumbbell lunges/ body squats

1. 15 reps; 20 reps
2. 15 reps; 20 reps
3. 15 reps; 20 reps
4. 15 reps; 20 reps

Exercise three- Leg press

1. 10 sets of 10 reps with 10 seconds rest in between sets

Exercise four- Romanian dead lift

1. 20 reps
2. 20 reps
3. 15 reps
4. 15 reps
5. 15 reps

Exercise five- single leg curl/ body lunges

1. 15 reps; 10 reps
2. 15 reps; 10 reps
3. 15 reps; 10 reps
4. 15 reps; 10 reps

Chest and shoulders-

Exercise one- Cable crossover

1. 20 reps
2. 20 reps
3. 15 reps
4. 15 reps
5. 12 reps
6. 12 reps
 Exercise two- Incline dumbbell press

1. 20 reps
2. 15 reps
3. 15 reps
4. 12 reps
5. 12 reps

Exercise three- dumb bell fly

1. 15 reps
2. 15 reps
3. 15 reps
4. 15 reps

Exercise four- pec deck fly

1. 20 reps
2. 20 reps
3. 20 reps
4. 20 reps; drop 40% to failure

Exercise five- Arnold press/ side laterals

1. 15 reps; 15 reps
2. 15 reps; 15 reps
3. 12 reps; 15 reps
4. 12 reps; 15 reps

Exercise six- Cable side laterals/ dumb bell rear delt fly’s

1. 12 reps; 12 reps
2. 12 reps; 12 reps
3. 12 reps; 12 reps
4. 12 reps; 12 reps
5. 12 reps; 12 reps
6. 12 reps; 12 reps
7. 12 reps; 12 reps