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


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)

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.

Shoulder and Arm Workout #1

For this workout, Do each exercise with 3 sets, 15 reps each. You can either do all 3 sets in a row, or do one set of each 3x.

Overhead Press

  • Stand with Dumbbells at shoulder height
  • Extend elbows up slowly, and bring back down.
  • (Side note : If you’d like to work your legs while your at it, do a squat too while you extend your arms .. like she in the picture)

Bent-Over Lateral Raise

  • Stand feet width apart , and bend at the waist , with knees slightly bent
  • Keep back straight and neck parallel
  • With dumbbells rise arms so they are extended all the way out and lower back to starting position, (Don’t swing arms, use control)

Upright Row

  • Grip each dumbbell with hands, keeping back straight and palms facing inward.
  • Exhale as you lift dumbbells with shoulders, keeping hands close to body as you rise them up to your neck.
  • exhale as your release your arms back down to starting position ( by your thighs)

Triceps Kick Back

  • With dumbbell in each hand, keeping weights close to your sides, and knees slightly bent.
  • Elbows should be at a 90 degree angle when starting and slowly, keeping your upper arm stationary, your going to push forearms back as far as they can go – hold for a second.
  • Then release into starting position.

Bicep Curl

  • (same kind of technique as above) Palms facing outward and at thighs. slowly rise forearm up to shoulders.
  • Hold for a second, and then slowly lower.

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