Workout #1(Chest, Triceps, Abs (multi-joint)) Competition Prep (Month 2)

So with this second month, things are getting a lot harder. There is more reps, more sets and more weight involved. Within each week, its technically the same workouts just different sets and reps. Ill still post them and let ya know what I’m doing, and how to do them =)

Also with this you don’t want to use too much weight to where you can barley do it but then you want to use enough weight so its difficult and challenges you. =)

WORKOUT                                                               SETS X REPS  

  • Bench Press                                                    4 x 9-11

cardio acceleration 45 sec

  • Incline Dumbbell Press                                3 x 9-11

cardio acceleration 45 sec

  • Push- Ups                                                       3 x 9-11

cardio acceleration 45 sec

  • Machine Dips                                                4 x 9-11

cardio acceleration 45 sec

  • EZ-Bar Skull Crushers                                  3 x 9-11

cardio acceleration 45 sec

  • Hanging Leg Raises                                       3 x MF (Muscle Failure)
  • Stick Sit ups                                                    3 x MF (Muscle Failure)

Workout #1 (Chest, Legs, Abs, Triceps) Competition Prep (MONTH 1 )

So as you guys know, I’m training for my first fitness competition! So excited/nervous haha! This is one of my workouts I do on top of an hour or cardio. This usually takes me around an hour to complete too. (meaning 2 hrs total) Try to have minimal rest time between everything too.

Also, I mix up the sets too. Like #1 says bench press, then over on the right side, (in the parenthesis is a cardio move), so I do one set of the bench press, 11 “reps”. then Jump rope 30 seconds in between each rep.

So it looks like this basically :

Bench press (11 reps) Jump rope 30s. Bench press (11 reps) Jump rope 30s. Bench press (11 reps) Jump rope 30s. …. Making 3 “sets”. Next , Pec Fly (15 reps) Mountain Climbers 30 seconds, Pec Fly (15 reps) Mountain Climbers 30 seconds, Pec Fly (15 reps) Mountain Climbers 30 seconds.. So on and so forth.

Workout                                                                   Sets x Reps                                      Mixed Cardio

1. Bench Press                                                             3 x 9-11                                         (Jump Rope 30s )

2. Pec Fly                                                                       3 x 12-15                                       (Mountain Climbers 30s)

3. Leg Raises                                                                8R x 20s (10s Rest)

4. Smith-Machine Squats                                           3 x 9-11

5. Lying Leg Curls                                                        3 x 9-11                                           (Squat Jumps x 11)

6. Leg Extensions                                                         3 x 12-15                                        (Step Ups 30s)

7. Tight Crunches                                                        8R x 20s (10s Rest)

8. Lying Skull Crushers                                               3 x 9-11                                            (Step Ups 30s)

9. Bench Dips                                                               3 x 12-15                                          (Jump Rope 30s)

10. MB Side Twist                                                        8R x 20s (10s Rest)


Reps are the number of times you do the exercise. Example 9 to 11 reps, so lifting 9 to 11 times.

Sets are the number of times you complete the rep. So 3 “sets” of 9-11 “reps”

s = seconds

8R x20s   = 8 rounds (do 8 times) for 20 seconds with only 10 seconds of rest

MB = medicine ball.

Chest and Back workout #1

Floor Press


  • Lay on the floor, grab two dumbbells, then bring the dumbbells down until your elbows hit the floor and then press the dumbbells to lockout.
  • Do 3 sets. 15 reps

Bent-over Row

row bent

  • Bend knees slightly and bend over bar with back straight.      (You can do this with dumbbells as well)
  • Grasp bar with wide overhand grip.
  • Pull bar to upper waist. Return until arms are extended and shoulders are stretched downward.
  • Do 3 sets. 20 reps

Push-up Row


  • Place a pair of dumbbells, slightly wider than shoulder width apart.
  • Set yourself in a pushup position with hands on dumbbells.
  • Lower your body to the floor, pause, then complete 1 push up.
  • Once you’re back in the starting position, row the dumbbell on one side to the side of your chest by pulling the dumbbell upwards.
  • Pause, then lower the dumbbell back down, and repeat the same movement with your other arm.
  • That is the completion of 1 rep.
  • Perform 3 sets , 10 reps.

Floor Flye


  • Lay down on the floor, with the dumbbells directly above you and your palms facing each other
  • With a slight bend in the elbow, lower the weights outward and downward in an arching motion, very SLOWLY
  • Go as low as you feel comfortable.
  • Pause at the bottom for about 2 seconds
  • Bring the weights back up in the same motion as you had lowered them.. Do not be lazy and rest at the top! Go straight back down again (slowly) so that there is constant tension in your muscles.
  • Do 3 sets, 15 reps