Biceps and Triceps Workout

  • Ez bar curls   3 x 12

ez

  • Rope triceps pull down 4 x 10

rope

  • Skull crushers 4 x 10

skull

  • Cable Curls 3 x 10

curl

  • Seated Machine row 3 x 12

row seated

  • Hammer curl 3 x 12

hammer

  • Incline Dumbbell curls 4 x 12

dumb curl

  • Dips 4 x 10

dip

Workout #2 (Shoulders, Legs, Calves (multi-joint)) Competition Prep (Month 2)

WORKOUT                                                                                          SET X REPS

  •  Machine Overhead Press                                                     4 x 9-11

Cardio acceleration 45 Seconds    

  • BB (Barbell) Upright Row                                                       3 x 9-11

Cardio acceleration 45 Seconds    

  • Smith-Machine Squats                                                           4 x 9-11

Cardio acceleration 45 Seconds    

  • Leg Press                                                                                  3 x 9-11

Cardio acceleration 45 Seconds    

  • Sumo Deadlift                                                                         3 x 9-11

Cardio acceleration 45 Seconds    

  • Standing Calf Raise                                                                3 x MF (Muscle Failure)
  • Seated Calf Raises                                                                  3 x MF

weight