Pre-contest 4-day split

Monday: Legs/Abs

Squats 2-3 warm-up sets of 10 reps

3 sets max reps with 8RM

1 set max reps with 20RM

Leg Press 2-3 warmup sets of 10 reps

3 sets max reps with 10RM

1 set max reps with 20RM

Leg Curls 1 warm-up set of 10

4 sets max reps with 10RM

Leg Extensions 1 warm-up set of 10

3 sets of max reps with 15RM

Standing Calf Raise 2 warm-up sets of 15

4 sets max reps with 15RM

Tuesday: Chest/Biceps

Bench Press 3 warm-up sets of 10 reps

4 sets max reps with 10 RM

Incline Press 1-2 warm-up sets of 10 reps

4 sets max reps with 10 RM

Cable crossover or Pec Fly Machine 4 sets max reps with 15 RM

Dumbell Pullover 1 warm-up set of 12 reps

3 sets max reps with 12RM

Wednesday: Cardio and Abs

1 hour fast walk

Hanging Leg Raises 3-4 sets max reps

Crunches 3-4 sets max reps

Posing Practice

Thursday: Back

Deadlifts 3 warm-up sets 10, 8, 6

3 sets max reps with 6RM

Partial Deadlifts 3 sets max reps with 15RM or 20RM (from the knees up, with legs just slightly bent)

Lat Pulldowns 1 warm-up set of 10 reps

4 sets max reps with 10RM

Seated Cable Row 1-2 warm-up sets

4 sets max reps with 10RM

High Pulley Row 1 warm-up set

3 sets of max reps with 10RM

Straight Arm Pulldown 1 warm-up set of 15 reps

3 sets max reps with 15RM

Friday: Shoulders and Arms

Seated Overhead D.B. Press 1-2 warm-up sets of 10

4 sets max reps with 10RM

Lateral Raise 1 warm-up set of 10

3-4 sets max reps with 12 RM

Rear delt fly or bent over lateral 1 warm-up set of 10

4 set max reps with 12RM

Barbell Curls 1-2 warm-up sets of 10

4 sets max reps with 10RM

Cable Curls 3 sets max reps with 15RM

Or Zane Curls

Dips 1 warm-up set of 10 reps

4 sets max reps

Tricep Pressdowns 1 warm-up set of 10

4 set max reps with 10RM

or Skull crushers

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