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Competition training strategy of AnimalPak's House!
Right now I'm about 7 weeks out from a show. During my training, I hit every muscle group once a week--trying to get 15-20 sets on major muscle groups and 9-12 on minor muscle groups. Here's the rep scheme I use: a pyramid down on the core lifts 12, 10, 8, 6, 12. On accessory movements, I use 4 sets of 8-10 reps. Finding a weight that I fail at to fall in this rep range. I do all my sets to failure without breaking down my form. The split I work with is a two-day on, one off, three on, one off, two on, one off, three on, one off, etc.
Day One: Chest
- Incline Bar: 12, 10, 8, 6, 12
- Flat DB Flyes: 4 x 8-10
- Decline DB Presses: 4 x 8-10
- Incline Cable Flyes: 4 x 8-10
- Standing Cable Cross: 3 x 8-10
Day Two: Back
- Deadlift 12, 10, 8, 6, 12
- Lat Pulldown (wide): 4 x 8-10
- Bent-Over Row Bar: 4 x 8-10
- Lat Pushdowns: 4 x 8-10
- Good Mornings: 3 x 8-10
It takes many long hard days of bust your ass training to build a house worth a damn. To build this house the animal Pak way require you to transcend all that other crap training of the past and bust your ASS!
Day Three: Rest
Day Four: Arms & Abs
- Straight Bar Curls: 12, 10, 8, 6, 12
- Decline Skullcrushers: 12, 10, 8, 6, 12
- Hammer Curls: 4 x 8-10
- Tricep Pushdowns: 4 x 8-10
- Incline DB Curls: 3 x 8-10
- Tricep Cable Kickbacks: 3 x 8-10
- Decline Ab Crunches (with plates): 4 x failure
- Ab Crunches (on cable): 4 x failure
- Leg Lifts (with weights on feet): 4 x failure
Day Five: Shoulders
- Standing Military Presses: 12, 10, 8, 6, 12
- Side DB Raise: 4 x 8-10
- Front Bar Raise: 4 x 8-10
- Bent-Over Rear Delts (cable): 4 x 8-10
- Upright Bar Rows: 4 x 8-10
- Shrugs (in front bar): 3 x 8-10
- Shrugs (in back bar): 3 x 8-10
Day Six: Legs
- Squats: 12, 10, 8, 6, 12
- Lunges: 4 x 8-10
- Leg Curls: 4 x 8-10
- Leg Extensions:4 x 8-10
- Stiff-Leg Deadlifts: 3 x 8-10
- Leg Press Calf Raises: 4 x failure high reps
- Seated Calf Raises: 4 x failure high reps
- Rev Calf Raise Sled: 4 x failure high reps
Day Seven: Rest, then repeat on day one
As of now, I am doing cardio seven days a week cutting down for my comp. So on rest days I still do cardio and body weight abs. My cardio time is 120 minutes/day right now. I break it down into 3 sessions: 30 minutes before the first meal, 60 minutes after lifting, and 30 minutes before bed. Shit, how I love cardio.
Tags: Bodybuilding Life Workout Programs
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