Figure Competition Training – Program 1

MONDAY: LEGS 

Leg Press 3 x 10-15 reps

Squats 3 x 8-12 reps

Hack Squat Machine 3 x 10-15 reps
*do the Hack Squats as One- and One-Half Reps. This means go all the way down below parallel with your quads, then come half way up, then all the way back down, and then all the way up.  This equals 1 repetition.

Stiff-Legged Deadlift 3 x 12 reps

Leg Extensions 3 x 12 reps

Abs 8 sets of 25-50 (use any variety of exercises you want)

TUESDAY: BACK, DELTS, BICEPS (LIGHT DAY)

One Arm DB Row 3 x 8-10 reps

Pulldowns  3 x 8-12 reps

Seated Cable Row 3 x 8-12 reps (or do any seated machine row)

DB Lateral Raise 3 x 10 reps each way (bent-over lateral, side lateral, front raise)

Cable Curl 3 x 8-12 reps

Incline DB Curl 3 x 8-10 reps

Calf Raises 6-8 sets of 15 reps on any combination of machines

WEDNESDAY: CHEST, TRICEPS

Incline DB Press 4 x 6-10 reps

Flat Dumbbell Press 4 x 8-12 reps

Pec Deck 3 x 8-12 reps

Triceps Pushdowns 4 x 8-12 reps

Lying Triceps Ext 4 x 10-12 reps

Abs 6 sets of 15-25 reps 

THURSDAY: LEGS (GLUTE EMPHASIS) 

Romanian Dead Lift 3 x 10-15 (superset with next exercise)

Wide Leg Press 3 x 10-15

Leg Curl 3 x 6-8 (superset with next exercise)

Walking Lunge 3 x 12-15 steps with each foot

Leg Extension 3 x 12 (superset with next exercise)

Smith Machine Squat 3 x 12 non-lock

Calf Raises 6-8 sets of 15 reps on any combination of machines

FRIDAY: DELTS, BACK, BICEPS, TRICEPS 

Shoulder Press 3 x 6-10 (superset with next exercise)

Lat Pulldowns  3 x 8-12 reps

Upright Row 3 x 8-10 (superset with next exercise)

Straight-Arm Pulldowns 3 x 10-12 reps

Bent Over Laterals 3 x 10-12 (superset with next exercise)

Seated Cable Row 3 x 8-12 reps

Barbell or EZ Curl 3 x 6-10 reps (superset with next exercise)

Close Grip Bench Press 3 x 6-10 reps

Concentration Curl 2 x 10-12 reps

Dips or Triceps Dips 2 x 10-15 reps

Abs 8 sets of 25-50 (use any variety of machines or exercises you want)