2014 Contest Prep: 5 day split Date made: June 23, 2014

Bench press day (Monday) Muscle groups hit: Triceps, chest

1) Inclined press (barbell): 3 sets x 8-12 reps 2) Flat Dumbbell press: 3 sets x 8-12 reps 3) a) Decline Smith machine press: 3 sets x 8-12 reps

OR b) Decline dumbbell press: 3 sets x 8-12 reps

4) Inclined Dumbbell press: 3 sets x 8-12 reps 5) Dumbbell Chest flies: 3 sets x 8-12 reps(DROP SETS)

Weight Reps 1 2

3a 3b 4 5

Weight Reps 1

2a 2b 3 4 5 6 7 8 9

10

Arms day (Wednesday) Muscle groups hit: Biceps, Forearms, Triceps

1) Standing barbell biceps curls: 3 sets x 8-12 reps 2) a) Close grip bench: 3 sets x 8-12 reps (DROP SETS)

OR b) Standing DB OHP: 3 sets x 8-12 reps

3) Preacher curls: 3 sets x 8-12 reps 4) Decline skull crushers: 3 sets x 8-12 reps 5) Pinwheel curls (one armed):3 sets x 8-12 reps 6) Alternating curl: 1 set to failure (TRIPLE DROP) 7) One armed cable tricep extension: 3 sets x 8-12 reps 8) Forearm curl superset: 3 sets x 8-12 reps 9) Nautillus Curl machine (OCCLUSION + DROP) 10) Nautilus tricep (OCCLUSION + DROP)

Deadlift day (Tuesday) Muscle groups hit: Traps, Mid-back, Lats

1) BB Shrugs: 3 sets x 8-12 reps (STRIP SET TO DB) 2) T-Bar Rows: 3 sets x 8-12 reps 3) Bent over BB row: 3 sets x 8-12 reps 4) Wide Lat pulldown (overhand): 3 sets x 8-12 reps 5) Back Hyperextension: 3 sets x 3-6 reps (POWER) 6) One armed DB rows: 3 sets x 8-12 reps

Weight Reps 1 2 3 4 5 6

Military press day (Friday) Muscle groups hit: Traps, three deltoid heads

1) Dumbbell press: 3 sets x 8-12 reps 2) Arnold presses: 3 sets x 8-12 reps 3) a) Face pulls: 3 sets x 8-12 reps

OR b) Bent over rear flies: 3 sets x 8-12 reps

4) Lateral raises (standing): 3 sets x 8-12 reps (DROP) 5) Lateral raise machine: 3 sets x 8-12 reps (DROP) 6) Rear delt machine: 3 sets x 8-12 reps (DROP)

Squat day (Thursday) Muscle groups hit: Legs, Calves

1) a) Leg press: 3 sets x 8-12 reps OR

b) Walking lunges: 5 sets (DROP SETS) 2) Barbell Hip Thrusts: 3 sets x 3-6 reps (POWER) 3) a) Barbell smith calf: 3 sets x 8-12 reps (DROP SETS)

OR/AND

b) Calf machine: 3 sets x 8-12 reps (DROP SETS) 4) One legged Leg extension: 3 sets x 8-12 reps (DROP) 5) (OPTIONAL) Hip abductor machine: 3 sets x 8-12 reps 6) Hamstring curls: 3 sets x 10-12 reps (DROP SETS)

Weight Reps 1a 1b 2

3a 3b 4 5 6

Weight Reps 1 2

3a 3b 4 5 6