Workouts #2 (Back, Biceps, Shoulders) 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.

You will see a basic workouts and then in italics you’ll see a cardio move. The cardio move is in between each set.  You can do any form of cadio for the 30 seconds, some of my favs include:

  • Jump Rope
  • Kettle bell Swings
  • Jumping Jacks
  • Mountain Climbers (on the floor or in an incline)
  • Jump Squats
  • Step Ups
  • Running in Place

Workout                                                                                                                             Sets X Reps          

1. Lat Pulldown                                                                                                                  3 X 9-11

(Wide pull, Underhand pull and Overhand pull )

Cardio acceleration 30s

2. Cable Face Pulls w/ Rope                                                                                           3 X 12-15

Cardio acceleration 30s

3. Rows                                                                                                                               3 X 12-15

Cardio acceleration 30s

4. DB/ KB Swings                                                                                                                8R X 20s (10s Rest)

5.Preacher Curls                                                                                                                3 X 9-11

Cardio acceleration 30s

6. Cable Rope Hammer Curls                                                                                          3 X 12-15

Cardio acceleration 30s

7. Step Ups                                                                                                                          8R X 20s (10s Rest)

8. Overhead Press with Squat                                                                                         3 X 9-11

Cardio acceleration 30s

9. Standing Military Press                                                                                                  3 X 12- 15

Cardio acceleration 30s

10. Bosu’ Mountain Climbers                                                                                           8R X 20s (10s Rest)

11.Incline Barbell Curls                                                                                                     3 X 12-15

Cardio acceleration 30s


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.

Fun Cardio Workout #1

  • 20 Jumping Jacks
  • 20 Twisters (20 on each side. So 40 total)

twist Keep abs tight and pulled in while you twist. Repeat on other side.

  • 20 Jumping Jacks
  • 10 Squat hops

squatEngage your abs, glutes and legs while doing.

  •  40 Mountain climbers (20 on each side)

mounKeep tummy tucked in, core tight and knee is going to reach towards opposite arm.

  • Kicks (Russian Style) Do 20 on each leg.

russUse momentum to kick of with each foot alternating back and forth between legs. Kick as high as you can. For and extra- alternate arms to go opposite of kick making core tighter.

  • 20 Jumping Jacks
  • Inclined Push up – Do as many as you can! Challenge yourself!!! You Can Do IT!!!

push You can use anything for this, a chair at home, a step on our back porch. Etc.. Make sure your elbows are tucked in, And exhale during the push up.