:: Training ::
Monday
Legs
Leg Extensions 4 sets / 8-10 reps
Leg Press 5 sets / 10-15 reps
Hack Squats 5 sets / 10-15 reps
Hamstrings
Lying Leg Curls 5 sets / 10-15 reps
Seated Curls 5 sets / 10-15 reps
Standing Curls 5 sets / 10-15 reps
Stiff Leg Dead Lifts 4 sets / 10-15 reps
Tuesday
Chest
Incline Bar or Dumbell 4 sets / 8-12 reps
Flat Dumbell Press 4 sets / 8-12 reps
Seated Chest Press 4 sets / 8-12 reps
Cable or Machine Dumbell Flys 4 sets / 8-12 reps
Wednesday - Rest
Thursday
Shoulders
Smith Machine or Dumbell Press 4 sets / 10-12 reps
Lateral Bar or Dumbell Raise 4 sets / 10-12 reps
Single Arm Cable Raise 4 sets / 10-12 reps
Upright Barbell Rows 3 sets / 10-12 reps
Friday
Back
Cable Pulldowns Front or Back 4 sets / 8-10 reps
Hammer Strength Rows 4 sets / 8-10 reps
Cable or Dumbell Rows 4 sets / 8-10 reps
ISO Machine Pulldowns 3 sets / 8-10 reps
Saturday
Arms
Seated Dumbell Curls 3 sets / 6-10 reps
Machine Curls 3 sets / 6-10 reps
Preacher Dumbell or Barbell Curls 3 sets / 6-10 reps
Tricep Pushdowns 3 sets / 6-10 reps
Seated Dumbell Raise 3 sets / 6-10 reps
Lying Tricep Press 3 sets / 6-10 reps
Seated Tricep Press 3 sets / 6-10 reps
Calves
Done twice a week
Sunday - Rest
My Cardio schedule:
During contest time, I do 30 minute cardio sessions, six days a week twice daily. During the off season, I do 30 minute cardio sessions, three days a week. I do the cardio sessions mainly on the treadmill.
Nutrition
| 7:30am | 10-20 egg whites 2 cups oatmeal |
| 10:30 | SAME |
| 1:30pm | 12-16 oz steak or chicken 3 cups vegetables |
| 4:30 or 5:00pm | SAME |
| 7:30 | 100 grams whey isolated protein drink |
| 8:30 | TRAINING |
| 10:30 | 12-16 oz steak or chicken 2 cups vegetables 2 cups rice |
| 12:00am | 100 grams whey isolated protein drink |
This is a basic out line of my diet. The only thing I will change from contest time to off season is that during contest time I do not eat rice or fruit.