2016 Sadik Olympia Prep Combined.pdf

SADIK OLYMPIA 12 WEEK TRAINING JOURNAL

Strength training is a process of applying a stress in a specific sequence and mechanism to bring about a desired response! The Job of a Strength Coach is design, implement, and teach an individual the ways to improve their human performance, in aspects of strength, hypertrophy, hypertrophy, power, bioenergetics, and balance! The course of this workout journal was kept to track the progress of Sadik’s Sadik’s quest on becoming Mr. Olympia! Olympia! Your quest may not be that, but we all share the common goal of wanting to bring out the best physique, the most strength, and physically perform greater than we imagined! This prep too place over 15 weeks, now I wasn’t happy with the amount of time. I work with a vast amount of Professional athletes from all sports, and o ur preparation takes place over a detailed monthly regime, peaking for victory! This was “Hey mike, we need to add size, balance, and win the Olympia, and yea we have 15 weeks”. This was Sadik’s words to me, “I love the challenge” and said “lets get going”! These workouts are not how I plan the perfect approach to winning, it was every technique and method applied to tear down the muscle fibers, and rebuild them to new level. We We had no time for down “recovery weeks” no periodization process or Block methods, just pure in your face, “lets trash y ou and see if you can take it”. I thank you for your purchase, purcha se, and in return, as I am preparing Sadik’s off off season program, with meticulous calculations, will be offering offering all of you a tremendous opportunity to stay in touch. touch. So when I release my ebook, explaining all all the details of the workouts I am preparing his Mr. Olympia victory, victory, you will have ha ve first access! Enjoy reading through, any questions, q uestions, I welcome emails and will answer all of them! [email protected]

INITIAL TRAINING SPLIT:

THEN CHANGED TO:

Saturday - Legs Sunday - Chest/Back Monday - Shoulders Tuesday - OFF Wednesday - Legs Thursday - Back/Biceps/Triceps Friday - OFF

Saturday - Legs Sunday - Chest/Shoulders Monday - OFF Tuesday - Back Wednesday - Legs Thursday - Back/Biceps/Triceps Friday - OFF

WEEK 1

Saturday - Legs Legs 1) Nebula leg press - warm up to working weight 16-45 pound plates total 10 reps 5 sets 2) Yolk Yolk bar front squats - 235 lbs - 12 reps 4 sets 3) Single leg press - 3-45 pound plates - 15 reps 3 second negative n egative - 4 sets 4) Hack squat - 6-45 pound and 2-25 pound plates - 18 reps 4 sets normal tempo 5) Glute ham raise - 3 sets 10 reps 6) Stiff leg deadlifts - 225 lbs - 10 reps 3 sets 7) Seated leg curl - 4 sets 15 reps hold top contraction 2 seconds 8) Cable pull thru - 85 lbs - 3 sets 15 reps

Sunday - Chest/Back Chest/Back 1) Incline dumbbell press - 3 working sets - 12 5 pound dumbbells - 5 reps, set 2 & 3 120 pound dumbbells - 5 reps 2) Fly machine - 2 drop sets begin 8-10 reps with 230 lbs, then strip with forced negative, hold top position 2 seconds - last set 12 1 2 reps 3) Cybex slight incline press - begin heavy hea vy and shoot for 8-10 reps normal n ormal rep speed - 4 sets 4) Incline dumbbell flys - 3 sets 10-12 reps 3 sec negative, normal concentric concen tric 5) Pull-ups - 3 sets failure wide grip - good contraction at top and slowly lower down do wn 6) Seated cable rows - 3 sets - start with heaviest weight - 5-7 reps, good control, keep low back tight and no bend - normal speed 7) Seated lat pulldown with circle bar attachment - 3 sets, 12-15 reps with good form and slow 2 sec negative 8) Cybex corner row - 3 sets, 8 reps - hold contraction 2 seconds 9) Rear delt machine - 3 sets

Monday -Shoulders Giant set - 3 times through circuit - rest 30 secon ds between each circuit: 1st - Seated dumbbell laterals - 30 lb dumbell to failure 12-15 reps hold top position 2 seconds each rep.l 2nd - Standing barbell front raise superset with barbell upright rows 40 lbs used for both 10-12 reps speed normal, keep shoulders back 3rd - Seated pin adjustable shoulder press, 8-10 reps 4th - Standing cable upright rows - 3 sets 10 reps superset with seated dumbell press 90 degree angle - 10 reps, 2 sec negative

Wednesday - Legs 1) Leg press - 4 sets, strip last one 2) DB goblet squats holding 80 pound DB 15 reps. SS with Sissy Squats 10 reps. 3) walking lunges….3 sets .Used 30 pound DB each set. 4) standing leg curls- 4 sets- 10-12 reps..again reverse p yramid if need to. Get that top position contraction. 5) Seated leg curls-3 sets 12-15 reps Get that Top Contraction Position. 6) cable pull throughs- 3 sets weight 20 reps 7) Calves- standing calf raises and seated calf raises 3 sets each 8-10 reps. Supersetted with hip abd/add.

Thursday - Back/Biceps/Tricep 1) Pullups- - 3 sets good failure SS with Seated Cable Row wide bar underhand 2) Nautilus PO SS with T-bar Row- 3 sets 10 reps on both normal speed. 3) Standing rear DB laterals 15 reps than drop set 10 more Rep Speed 2 seconds concentric and 3 seconds Negative. 4) Lying Cable curls hands close SS with standing DB curls- 3 sets-8-10 reps each 5) Cable Preacher Curls 3-10 reps than strip 6) Standing barbell curls 2 sets. Hands wide and hands close 7) Decline EZ bar skull crusher. 3 sets 6-8 reps.

8) Overhead ez bar tricep extension- 3 sets rep speed 2 second neg and 2 sec conc. 9) Smith machine close grip 3-10 3 sec neg 10) Reverse Tricep PushDown using EZ bar Hands close position- 3 sets 10-12 reps rep speed 1 second conc and 3 sec negative.

WEEK 2

Saturday - Legs 1) Neb LP- warm up to working weight 14-45 pound plates total 15 reps 5 sets. 2) Yolk Bar Front Squats- 245-10 4 sets 3) Red Single Leg Press- 3-45 pound plates 15 reps 3 second negative. 4 sets 4) Smith machine squat- 315 10 reps 4 sets Normal Tempo.

5) Glute Ham Raise – 3 sets 10 reps 6) Stiff leg Deadlifts- 225-10 3 sets 7) Seated Leg curl- 4 sets 15 reps hold top contraction 2 seconds. 8) Cable Pull Thru- 85 pounds 3 sets 15 reps.

Sunday - Chest/Back 1) Smith Incline bench 3 working sets. 225-10 reps. All 3 sets. 2) Flat DB press 80lb 10 reps SS incline DB flys 50-12 reps..normal rep speed. 3) Cybex incline Plate press- 4 sets- 8-10 reps 4) Decline DB flys- 3 sets 10-12 reps 3 sec negative, normal concentric. 5) DB pull-over 70 pounds SS Pullups - 3 sets failure wide grip..good con traction at top and slowly lower down. 6) Barbell rows- 3 sets- start with heaviest weight 225 pounds - 5-7 reps…good control, keep low back tight and no bend! normal speed. 7) Seated lat pulldown with mutligrip bar attachment- 3 sets 12-15 reps with good form and slow 2 sec negatives 8) DB rows elbow at hip- 3 sets 8 reps, hold contraction 2 seconds. 135 pound DB 9) rear delt machine- 3 sets. 20 pounds.

Monday - Shoulders 1) D/b shoulder press- 3 sets 10 reps..warm-up then progress upwards. Position bench to 75 degree angle. Drop set last set 2 times. 2) Leaning DB side lateral- begin with weight for 10 reps then strip and get 12-15 more 3 sets each side. 3) Seated plate loaded shoulder press machine- 3 sets 10-12reps…2 sec negative.. 4) Cable upright rows hands wide- 3 sets 15 reps keep shoulders back 5) Seated machine laterals begin with weight for 8-10 reps, strip weight and get 15 reps..3 sets 6) Seated plate raise- 25 pounds 3-10 reps

Wednesday - Legs Warmup-bike 10 minutes.. Cat camel-12 quadraped 20 reps. 1) Leg extensions- 4 sets 20 reps. SS Neb LP 14 plates total 15 reps. 2) Pendulum Heavy Squat-6 reps 6-45 lb plates SS Vertical Press 15 reps 5 sets. 3) walking lunges 3 sets 35 pound DB 4) standing leg curls- 4 sets- 10-12 reps..again reverse p yramid if need to. Get that top position contraction. 5) Seated leg curls-4 sets 12-15 reps Get that Top Contraction Position. 6) cable pull throughs- 3 sets weight 20 reps 75 lb . 7) Calves- standing calf raises and seated calf raises 3 sets each 8-10 reps. Supersetted with hip abd/add.

Thursday - Back/Biceps/Triceps 1) Pullups- - 3 sets good failure SS with Face pulls 120 pounds. 2) DB PO 70 pound DB SS with Long bar LPD- 3 sets 10 reps on both normal speed. 3) Standing DB rows down the rack 15 reps than drop set 10 more Rep Speed 2 seconds concentric and 3 seconds Negative. Started with 100 pounds. Dropped to 80, 90, 60 10 reps each. 4) standing barbell curls- 3 sets-8-10 reps each 85 pounds. 5) seated incline DB Curls 4-10 reps than strip 50 to 25 pounds. 6) Pull-ups SS circle bar cable curls 3 sets each 10 reps. 7) Close grip bench. 3 sets 6-8 reps. 285 pounds. 8) Seated cable tricep extension 70 pounds SS ez bar pushdown- 3 sets rep speed 2 second neg and 2 sec conc. 9) tricep overhead rope extensions 3-10 3 sec neg 60 pounds. 10) Bench Dips- 3 sets 10-12 reps rep speed 1 second conc and 3 sec negative.

WEEK 3

Saturday - Legs Warm-up 10 minutes bike. 1) Horiz LP 4-10 working weight of 8-45 lb plates.. feet shoulder width. 2) Barbell squat- 295-4,4 275-5 reps 3 sets with this weight. 3) Black front squat Machine- 6-45-15, 6-45 1-25-10 2 sets feet close. 4) hack squat machine- 2-45 -15 4 sets tempo 301 5) seated leg curl- 1-45, 1-25 20 reps assist for end range contraction. 6) lying leg curl- 125-10, 115-15, 95-20.. 7) stiff leg deadlifts. 135-10, 185-10, 205-10, 225-10

Sunday - Chest/Shoulders 1) DB Incline press 3 working sets. 110-6, 105-6, 100-8 2) Fly machine 60-15 SS Smith flat bench to neck 185-10 3 sets 3) White incline Plate press- first two sets heavy 6-reps, last set strip. And get 15 more reps. 4) Cable Cross over high position cable- 3 sets 12-15 reps 3 sec negative, normal concentric. 5) seated 75 degree DB shldr press - 3 sets 6-8 reps 70lbs. 6) Leaning DB lateral- 3 sets- 12-15 reps. 30 pounds DB. 7) Seated cybex shoulder press- 3 sets 12-15 reps with good form and slow 2 sec negatives 4-45 plates used 8) DB laterals seated- 3 sets 10-12 reps, last set strip. 35-10 strip to 15 pounds. 9) Cable upright rows- 3 sets. 10-12 reps. 12 0-12 reps..

Monday - Back 1) Deadlifts 365-8 reps 4 sets. 2) 50 lb DB pull-over SS Pullups - 3 sets failure wide grip..good contraction at top and slowly lower down. 3) Seated lat pull down with wide angled bar- 3 sets- start with heaviest weight 180lbs 5-7 reps…good control, keep low back tight and no bend! normal speed 4) Cybex underhand grip plate row- 3 sets 12-15 reps with good form and slow 2 sec negatives 3-45 plates each side 5) Seated Cable row V bar- 3 sets 8 reps, hold co ntraction 2 seconds. 210-8 reps 6) Rear delt machine- 3 sets. 80 pounds -15 7) Bent Over DB laterals- 40 pounds 10 reps 3 sets. Normal Tempo.

Wednesday - Legs 1) Neb lp- 10-45 pound plates total 4 sets -25 reps 2) Pendulum squat- 6-45 2-25-10 3 sets, 4th set strip set 2 times..10 reps each. 3) Walking lunges 3 sets 40 lb DB . 4) Barbell good mornings- 95-10 3 sets

5) Standing single leg curl- 60-12 reps each leg. 6) Glute Hamstring Raise holding 25 pound Plate 3 sets 10 reps.

Thursday - Back/Biceps/Triceps 1) Pullups- - 3 sets good failure SS with Face pulls 115-12 2) straight arm lat pull SS standing T bar row - 3 sets 10 reps on both normal speed. 3) Standing Cable rows from low cable attachment wide bar Rep Speed 2 seconds concentric and 3 seconds Negative. 3 sets 15 reps. 4) seated plate loaded preacher curl machine- 3 sets-8-10 reps each, hold top 2 seconds 5) Standing DB Curls 4sets-10 reps than strip and g et 10 more reps.. 6) Smith Close grip bench. 3 sets 6-8 reps. Worked up to 285 pounds. 7) Seated cable tricep extension fat bar attachment- 3 sets 12 reps… speed 2 second neg and 2 sec conc. 8) tricep overhead rope extensions 3-10 3 sec neg 9) Bench Dips- 80 pound DB between thighs 3 sets 10-12 reps rep speed 1 second conc and 3 sec negative. SS with chin ups good failure.

WEEK 4

Saturday - Legs Cardio Warm-up 10 min bike 1) Horiz leg press- 5 sets 8-10th rep failure 10-45 2) Barbell squat- 305-4, 275-8, 275-8, 255-10. 3) Hack squats- 6-45 2-25-10 2 sets 10 reps 6-45-12 reps.. repeat 2 more sets. 4) seated leg curl 2 sets feet toes out, 2 sets feet toes in. 15 reps. 5) lying leg curl neutral feet 4 sets 20 reps with 2 second hold at top position.

Sunday - Chest/Shoulders 1) slight incline cable flys- 3 working sets. 30 p ounds each stack 12 reps..tempo 113 2) Smith incline bench 3 working sets 5-7 reps, last set strip. 285-5 stripped to 185 3) Flat DB flys – 70 pounds 3 sets 10-12 reps HOLD 3 seconds. 4) Seated LF flat press machine- 3 sets, 1st set normal and last 2 sets strip and forced negatives. Weight 205 – 6 reps, than strip to 150 pounds 10 reps. 5) seated DB laterals 35 pound DB SS DB shldr press – 75 pound DB 3 sets 6-8 reps 6) Standing Barbell Front raises 50 Pounds - 3 sets- 12-15 reps. 7) Seated Smith machine military press- 135 pound s 3 sets 12-15 reps with good form and slow 2 sec negatives 8) DB seated top lateral- 3 sets 10-12 reps, last set strip. 20 pounds used. 9) Cable upright rows- 3 sets. 10-12 reps. 12 0 pounds ..

Monday - Back 1) DB pull-over 60 pound DB SS Pullups - 3 sets failure wide grip..good contraction at top and slowly lower down. 2) plate loaded Lat Pull Down- 3 sets- start with heaviest weight- 5-7 reps…good control, keep low back tight and no bend! normal speed. 3) DB row row- 3 sets 6-8 reps with good form 8) T-bar Row- 3 sets 8 reps, hold contraction last set strip. 9) rear delt machine- 3 sets.

Wednesday - Legs Warmup-bike 10 minutes.. 1) leg extensions- 4 sets strip last one. 60, 80, 100-15 reps 4 sets, strip 70, 40, 30. 10 reps each. 2) DB goblet squats holding 100 pound DB 15 reps. SS constant tension Smith Squats 10 reps. 185 pounds used. 4 sets total. 3) walking lunges….3 sets . 30 pound DB used. 4) standing leg curls- 4 sets- 10-12 reps..again reverse p yramid if need to. Get that top position contraction. 5) Seated leg curls-3 sets 12-15 reps Get that Top Contraction Position. 6) cable pull throughs- 3 sets weight 20 reps

Thursday - Back/Biceps/Triceps 1) Pullups- - 3 sets good failure SS with Seated LPD 2) DB pullover 50 pounds SS with Machine plate silver Row- 3 sets 10 reps on both normal speed. 3) Standing rear Cables 15 reps SS with seated cybex low row- 3 sets 10-12 reps Rep Speed 2 seconds concentric and 3 seconds Negative. 4) Lying spider curls hands close SS with cable preacher hands wide- 3 sets-8-10 reps each 5) standing DB curls 3-10 reps 50 pounds

6) Standing EZ bar curls 3 sets. 80 pounds 5 sets. 7) close grip bench. 3 sets 6-8 reps. 285 pounds. 8) lying tricep cable extension overhead with EZ bar attachment- 3 strip sets rep speed 2 second neg and 2 sec conc. 9) incline DB extension 3-10 3 sec neg 80 pound DB. 10) Reverse Tricep PushDown using EZ bar Hands close position- 3 sets 10-12 reps rep speed 1 second conc and 3 sec negative.

WEEK 5

Saturday - Legs 1) Neb LP- warm up to working weight 12-45 pound plates total 20 reps 5 sets. 2) Yolk Bar Front Squats- 265-10 4 sets 3) Walking lunges - 45 pound plates 4 sets 4) Black machine squat- 6-45 2-35-15 reps 4 sets Normal Tempo. 5) Glute Ham Raise – 3 sets 10 reps 6) Stiff eg Deadlifts- 225-10 3 sets 7) Seated Leg curl- 4 sets 15 reps hold top contraction 2 seconds. 8) Cable Pull Thru- 85 pounds 3 sets 15 reps.

Sunday - Chest/Shoulders 1) Smith Machine Incline Bench mid position Lock-outs 275 pounds - 3 working sets. SS DB incline press 90 pounds used 8 reps, normal tempo. 2) Silver Fly machine- 3 sets 10-12 100 pounds, 90, 80. Hold 2 seconds contraction. 3) Flat DB Press – 3 sets 10-12 reps HOLD 2 seconds. 100, 90, 80 used. 4) Cable Cross over- 3 sets 15-20 50 pound each stack. 5) DB shldr press 90 degrees- 3 sets 8-10 reps 70 pounds. 6) Leaning DB laterals - 3 sets- 12-15 reps. 30 pounds used. 7) Seated Machine military press- 3 sets 12-15 reps with g ood form and slow 2 sec negative 8) Standing cable Dual laterals- 3 sets 10-12 reps 9) Cable upright rows- 3 sets. 10-12 reps

Monday - Back 1) Pullups- 3 sets failure wide grip..good contraction at top and slowly lower down. 2) DB rows Elbow out to side- 130 pound DB ..3 sets- start with heaviest weight- 5-7 reps…good control, keep low back tight and no bend! normal speed.

3) Seated lat pulldown Circle bar attachment- 3 sets 12-15 reps with good form and slow 2 sec negatives 4) Plate loaded mid angle row single arm- 3 sets 8 reps, hold contraction 2 seconds.

Wednesday - Legs Cat camel-12 reps quadraped- 20 reps. Warmup-bike 10 minutes.. 1) Cybex Leg press warm-up then 4 sets 15 reps 10-45 pound plates total. 2) Smith Machine Squats, one heavy ! reps than other normal 5 sets. 405- 10 ! reps…. 315 10 full reps. 3) Walking lunges 25pounds - 3 sets 4) Lying leg curls- 3 sets- 20 reps. Pause at top 2 seconds.aga in reverse pyramid if need to. Get that top position contraction. 5) Seated leg curls-3 sets 15-20 reps Get that Top Contraction Position. 6) cable pull throughs- 3 sets weight 20 reps 7) Calves- standing calf raises and seated calf raises 3 sets each 8-10 reps. Supersetted with hip abd/add.

Monday - Back 1) Deadlifts 135-10, 225-10, 275-10, 315-10 3 sets. 2) DB pull-over 55 pounds SS Pullups - 3 sets failure wide grip..good con traction at top and slowly lower down. 3) Cybex corner PD single arm - 3 sets- 3-45 pound plates each side- 5-7 reps…good control, keep low back tight and no bend! normal speed. 4) DB row - 3 sets 6-8 reps with good form 145 pound db. Normal speed. 5) Seated LPD Wide ( - 3 sets 12 reps, hold contraction last set strip. 200 pounds used. 6) rear delt machine- 3 sets 15 reps 60 pounds. 7) barbell Shrugs- 255-10 reps 3 sets.

Thursday - Back/Biceps/Triceps 1) Pullups- 3 sets good failure SS with Face pulls 130 pounds 15 reps. 2) straight arm lat pull 120 pounds SS cybex low row 2 hands - 3 sets 10 reps on both normal speed. 3-45 on each side. 3) Seated behind neck PD 110 pounds with Rep Speed 2 seconds concentric and 3 seconds Negative. 4) seated plate loaded preacher curl machine- 4 sets-8-10 reps each, hold top 2 seconds SS standing DB curls 8-10 reps. 5) standing Barbell Curls 3-10 reps than strip and g et 10 more reps. 6) Smith Close grip bench. 3 sets 6-8 reps. 275 pounds. 7) Lying Skull crusher with square bar- 3 sets rep speed 2 second neg and 2 sec conc. 8) tricep pushdowns 3-10 3 sec neg 9) Bench Dips- 3 sets 10-12 reps rep speed 1 second conc and 3 sec negative. SS with Pull ups good failure.

WEEK 6

Saturday - Legs 1) Horiz LP- 4 sets heavy 8-45 pound plates total. 2) Hack squat cybex- 8-45-10, 6-45 2-25-10, 10 reps. 4 sets. 3) Walking lunges 45 pounds one hand 3 sets distance of 30 feet. 4) Barbell squats- 225-10, 8 stance normal 18 5-10 10 feet close. 5) Lying leg curl SS lying leg curl 4 sets. 6) Seated leg curl- neutral feet 3 sets 15 reps. 7) Pull thru 4 sets 15 reps.

Sunday - Chest/Shoulders 1) Pec Deck 10-12 reps 100 pounds SS flat Press machine 6-8 reps with 6-45 2-10 pounds total. - 3 working sets 2) Incline DB press- 3 sets 6-8 reps. 110 pounds used3) Flat DB Flys – 3 sets 10-12 reps HOLD 2 seconds. 50 pounds used. 4) Cable Cross over change angle each set- 3 sets 15-20 high, middle, low 5) DB shldr press 75 degrees- 3 sets 8-10 reps 80 pounds used. 6) standing machine lateral - 3 sets- 12-15 reps. 75 pounds used. 7) Standing plate raise 35 pound plate SS with pin loaded press- 3 sets 12-15 reps with good form and slow 2 sec negative 8) Seated DB laterals- 3 sets 10-12 reps 25 pound DB 9) Cable upright rows- 3 sets. 10-12 reps. 12 0 pounds.

Monday - Back 1) Deadlifts 135-10, 225-10, 275-6, 315-5, 365-8 3 sets. 2) DB pull-over 60 SS Pullups 50 pound assist- 3 sets failure wide grip..good contraction at top and slowly lower down.

3) Cybex PD single arm - 3 sets- start with heaviest weight- 5-7 reps…good control, keep low back tight and no bend! normal speed 4) DB row - 3 sets 6-8 reps with good form 150 DB pound use 5) Seated low cable row - 3 sets 12 reps, 200 pounds and last set strip to 120 pounds..15 reps hold contraction last set strip 6) rear delt machine- 3 sets.

Thursday - Back/Biceps/Triceps 1) Kneeling Rope pulls 100 pounds SS plate loaded pull down 3-10 2-45 pound plates used. 2) lying T-bar rows Underhand grip 3-45 pound plates- 3 sets 10 reps on both normal speed. 3) Seated row machine with diff grips with Rep Spe ed 2 seconds concentric and 3 seconds Negative. 120 pounds used. 4) Closegrip bench press- 3 sets 8-10 reps 275 pounds used. 5) seated overhead tricep extension machine- 3 sets 8-10 reps SS rope pd-10 reps 6) Seated Single arm tricep machine extension= 3 sets 12-15 reps. Slow negative 7) standing DB curls- last set down the rack worked up to 55 pounds, then strip to 40, 25. 8) seated preacher ez curl- 3-4 sets 8-10 reps 9) lying cable curls- 3 sets 12-15 reps last set strip by ! weight for 12 reps. 10) Pull-ups SS push-ups closegrip

WEEK 7

Saturday - Legs 1) Neb lp worked up 16 plates total. 4 sets. 2) Barbell squats- 275-10, 8, 225-10 feet close 205-10 2 sets 3) Walking lunges 35 pound DBs used. 3 sets. 4) Black front squat machine- 8-45 pound plates-6reps 4 sets 5) Hack squats- 6-45-10 reps 2 second negative.

6) Seated leg curl 90 pounds. 4-15 reps. 7) Lying leg curl 125 pounds used. 5-12 reps 8) Good mornings SS pull through. 75 pound barbell and 65 pounds on cable.

Sunday - Chest/Shoulders 1) incline DB press 5-7 reps 4 working sets 120, 115, 110, 110 2) Silver Peck deck machine- 3 sets 8-10 reps. 100 pounds used. 3) Seated flat machine press – 3 sets 10-12 reps HOLD 2 seconds. 4) Cable Cross over change angle each set- 3 sets 15-20 35 pounds each stack. 5) DB leaning laterals- 3 sets 8-10 reps 35 pound DB. 6) Rack barbell military press - 3 sets- 12-15 reps. 165 pounds used. 7) Standing cable lateral raises-20 pound weight used in stack. 3 sets 12-15 reps with good form and slow 2 sec negative

8) Seated DB press 90 degrees- 3 sets 10-12 reps 60 pound DB used. 9) Cable upright rows- 3 sets. 10-12 reps. 12 0 pounds.

Monday - Back 1) Deadlifts worked up to 405-3 reps 3 sets. 2) Nautilus pull-over 130 pounds SS Pull-ups - 3 sets failure wide grip..good contraction at top and slowly lower down. 3) Seated silver row machine - 3 sets- 6-45 pound plates weight- 5-7 reps…good control, keep low back tight and no bend! normal speed. 4) Seated 2 handle lpd - 3 sets 10-12 reps with good form set 1-200, set 2 190, set 3 180 pounds. 5) Seated cable row - 3 sets 12 reps, hold contraction last set strip. 200 pounds. 6) rear delt machine- 3 sets. 60 pounds.

Wednesday - Legs 1) Cybex lp 4-45 pound plates 16 reps. 4 sets. 2) SS leg ext 100 pounds used with sissy squats 10 reps. 4 sets 3) Red back squat machine- 6-45-10 3 sets 4) Seated leg curl 90 pounds used 3 sets 15 reps. 5) Standing leg curl- 50 pounds used 3-12 reps. 6) Good mornings- 95-10 4 sets 7) Pull thru- 3 sets

Thursday - Back/Biceps/Triceps 1) DB pullover 65 pounds SS inverted row SS pull-ups 3-10 2) T-bar rows V grip - 3 sets 10 reps on both normal speed. 3-45 pound plates and 1 -25 pound plate. 3) Seated row machine with diff grips with Rep Spe ed 2 seconds concentric and 3 seconds Negative. 130 pounds used. 4) smith machine close grip lockouts- 315 pounds 3 sets 6 reps then 2 sets full reps 8-10 with 225 pounds.

5) seated overhead DB extension- 3 sets 8-10 reps 110 pound DB. 6) Seated Single arm tricep machine extension= 3 sets 12-15 reps. Slow negative 60 pounds. 7) seated DB curls- 8-10 45 pound DB. 8) barbell curls EZ bar- 3- sets 9) cable preacher curl- 3 sets 12-15 reps last set strip. 10) Pull-ups SS push-ups closegrip push-ups. 45 pound plate

WEEK 8

Saturday - Legs 1) Leg extensions 3 sets 15 reps 120 pounds used. 2) Flex leg press- 4 sets 14 plates total weight 20 reps.

3) Yolk bar front squat- 225-10 4 sets tempo 2 second negatives normal concentric. 4) Pendulum squat- 8-45-10, 10-45-6, 10-45 2-25-6 weight and reps. 5) Naut LE SS Hack squats- 4-45 2-25-10, 10 4-45-10 6) Seated LC 90 pounds SS lying leg curl 120 pounds 4 sets 7) Stiff leg dl- 185-10 toes elevated.

Sunday - Chest/Shoulders 1) incline smith machine press 5-6 reps 4 working sets with 295 pounds tempo 302 2) high incline DB flys- 45 pound DB 3 sets 8-10 reps. Hold contraction 2 seconds. 3) flat db press – 85 pound DB 4 sets 10-12 reps HOLD 2 seconds. 4) Cable Cross over mid level- 3 sets 15-20 25 pound each stack. 5) Seated white machine laterals- 3 sets 15 reps 80 pounds used. 6) Standing DB front raises - 3 sets- 12-15 reps. 25 pound DB. 7) Seated DB press 75 degree angle- 70 pound DB 3 sets 12-15 reps with good form and slow 2 sec negative 8) Seated Cybex machine press 110 pounds SS rear plate laterals 25 pound plates used..3 sets 10-12 reps 9) Cable upright rows- 3 sets. 10-12 120 pounds.

Monday - Back 1) Deadlifts trap bar. 4 sets 6-45 used. 8 reps. 2) nautilus pull-over 120 pounds SS Pullups - 3 sets failure wide grip..good contraction at top and slowly lower down. 3) DB rows - 3 sets- start with heaviest weight 150 pounds used- 5-7 reps…good control, keep low back tight and no bend! normal speed. 4) seated Wide bar lat PD - 3 sets 10-12 reps with good form used 200 set 1, 180 for sets 2 & 3. 5) cybex machine low row - 3 sets 12 reps, hold contraction last set strip. 220, 200, 170 pounds used for the sets 6) rear delt machine- 3 sets. 50 pounds.

Wednesday - Legs 1) Leg ext 150 pounds SS with Neb LP 4 sets 20 reps each with 14 -45 pound plates total. 2) Leg ext 100 pounds SS sissy squats 15 and 20 reps 3) Walking lunges 3 sets 45 pound DB used. 4) Lying leg curls strip set 3 150 pounds, 120, 80, 60. 5) Seated leg curls 3 sets 100 pounds.

Thursday - Back/Biceps/Triceps 1) DB pullover 50 pounds SS T- bar row underhand grip 3-10 3-45 pound plates 2) Standing cybex row machine - 3 sets 10 reps on both normal speed. 3) Seated row machine with diff grips with Rep Spe ed 2 seconds concentric and 3 seconds Negative.

4) Rope Extension SS with smith machine close grip bench - 3 sets 10 reps 5) standing tricep pushdown ez bar- 3 sets 8-10 reps 6) seated tricep extension machine SS lying skull crusher 3 sets 12-15 reps. Slow negative 2 seconds. 7) seated preacher curl- 8-10 75 pounds used. 8) barbell curls 2 wide 2 close- 3- sets 125 pounds used. 9) standing DB curls- 3 sets 12-15 reps last set strip. 10) hammer concentration

WEEK 9

Saturday - Legs 1) Horiz LP- warm-up to working sets 6-45 for 30 reps 3 sets 2) Yolk bar front squats- 225-6, 275-5 reps 4 sets. 3) Leg extension- 2 sets but double drop for total of 30 reps with 2 second hold at top. 4) Lying Squat machine 3 sets with drop set each on e: Begin with weight for 6 tuff reps then strip and get 10 more. 5) Seated leg curl- 3 sets 15 reps with end range resistance. 6) Barbell Good Mornings- 115-10 3 sets 7) Pull thrus 3-15.

Sunday - Chest/Shoulders 1) flat smith machine press 5-6 reps 4 working sets 2) fly machine 10-12 reps SS incline DB press- 4-6 reps 3 sets. 3) seated machine press – 2 wide, 2 normal 4 sets 10-12 reps HOLD 2 seconds. 4) Cable Cross over high to low- 3 sets 15-20 5) Seated db laterals- 3 sets 15 reps SS seated DB press 5-6 75 degree 6) Standing cable upright rows - 3 sets- 12-15 reps. 7) Seated machine plate loaded press- 3 sets 12-15 reps with good form and slow 2 sec negative

8) Seated incline db lateral raise..- 3 sets 10-12 reps 9) seated plate raise- 3 sets. 10-12 ( maybe)

Monday - Back 1) Deadlifts trap bar. 4 sets 2) straight arm pull-over SS Pullups - 3 sets failure wide grip..good contraction at top and slowly lower down. 3) seated LPD Wide ( bar - 3 sets- start with heaviest weight- 5-7 reps…good control, keep low back tight and no bend! normal speed. 4) T-bar Row - 4 sets 10-12 reps with good form 5) cable rows close grip attachment - 4 sets 12 reps, hold contraction last set strip. 6) rear delt machine- 3 sets.

Wednesday - Legs 1) Seated nautilus leg extension 3 sets 30 reps 50 pounds. 2) Pendulum Squats 8-45-10 3 sets SS Sissy body weight squats 3 sets. 3) Walking lunges 3 sets 35 pound DB 4) Seated leg curls SS lying leg curl 4 sets 15 reps each. 5) Stiff leg dl- 225-8 3 sets 6) Incline db press 3-15 60 pounds 7) Seated DB laterals- 3-15 20 pounds (threw in chest/shldr work)

Thursday - Back/Biceps/Triceps 1) DB pullover 70 pounds SS cybex row underhand grip 4-45 pound plates 3-10 2) seated cybex under handgrip pull down single arm - 3 sets 10 reps on both normal speed. 2-45 pound plates. 3) Seated row machine different grips Rep Speed 2 seconds concentric and 3 seconds Negative. 15 reps 3 sets. 4) DB tricep extension seated 110 pound DB SS V bar pushdown 70 pounds - 3 sets 10 reps.

5) standing tricep pushdown ez bar- 3 sets 8-10 reps 100 pounds, 90, 80. 6) lying DB skull crusher 45 pound DBs SS Underhand grip pushdown 60 pounds 3 sets 12-15 reps. Slow negative 7) seated DB curls- 8-10 last 2 set strip 4 sets 8) barbell Spider curls 2 wide 2 close- - sets 12 reps 4 sets 9) lying cable curls- 3 sets 12-15 reps last set strip. 10) hammer concentration 20 pound DB 3 sets 10 reps.

WEEK 10

Saturday - Legs 1) Leg ext 100 pounds SS horiz LP 8-45 pound plates 5 sets. 2) front squat machine-8-45-5 reps 3 sets. Tempo 3 second negative.

3) Barbell squats- 225-10, 10, 8 reps 4) Walking lunges 25 pound 3 sets. 5) Lying leg curls 140 pounds 4 sets 6) Seated leg curls 90 pounds 4 sets 7) Barbell good mornings 135 pounds 10 reps 3 sets.

Sunday - Chest/Shoulders 1) Incline DB press- 120-5,5, 110-5, 5 2) Slight incline cable flys 35 pounds set 1, 30 pounds 2, 25 set 3. 3) Smith flat bench- 225-8. 275-4 3 sets 4) DB po 55-10 SS incline flys- 50-8, 6, 45-8 5) Seated db lat 30-10 SS 75 degree shldr db press 65-6 reps. 3 sets. 6) Cable lateral across body than straight up position 4 sets 7) Seated machine press- 100 pounds 4 sets.

Tuesday - Back 1) Trap bar deadlifts 8-45 4 reps..4 sets. 2) Straight arm LPD 100 pounds SS seated cable low row 180 pounds. 4 sets 3) DB rows 120 pounds 4 sets. 4) Seated LPD circle bar 180 pounds, 3 sets hold contraction 2 seconds. 5) Lying t-bar row 2-45 -12 reps 4 sets hands wide hold co ntraction 2 sec. 6) Rear cables 20 pounds 3 sets 20 rep

Wednesday - Legs 1) Leg ext nautilus 4 sets 20 reps, last set triple drop 100-20, 80-10, 60-10, 50-10 2) Neb LP- 10-45lb -20 reps SS sissy squats up 12-45-20 3) Seated leg curl 8-10 reps SS lying leg curl 20 reps 4 sets each. 4) Cable pull thru 75 pounds 3-15 reps. 5) Hyperextension holding 25 pound plate 3 sets 12 reps.

Thursday - Back/Biceps/Triceps 1) Face Pulls 75 pounds SS cybex Corner row 3-10 dual arms 4-45 total weight. 2) seated cybex silver machine row - 3 sets 10 reps on both normal speed. 6-45 total weight. 3) Seated rear delt machine 60 pounds. Rep Speed 2 seconds concentric and 3 seconds Negative. 4) smith machine close grip bench- 4 sets 10 reps 275 pounds. 5) standing tricep overhead rope extensions- 3 sets 8-10 reps 100 pounds. 6) lying square bar skull crusher 3 sets 8-10 2-35 total weight on bar. 7) standing DB curls- 8-10 last 2 set strip..50 pounds 8 reps..stripped down to 30. 8) single arm DB preacher curl - 3- sets 12 reps 30 pound DB. 9) seated cable curls- 3 sets 12-15 reps last set strip. 60 lb-15 strip 30lb-15 reps. 10) hammer concentration 30 pound DB SS close grip pushups 10 reps

WEEK 11

Saturday - Legs 1) Neb LP- 8-45-10, 10-12, 12-10, 16-10,10, 14-12, 12-12, 10-12 2) Yolk bar front squats- 225-8 275-5 3 sets 3) Hack Squats- 8-45-5, 5, 3-45 1-25-6, 6-45-8 SS " hack 2-45-10 4 sets 4) Leg extension black- 3-10 2 second hold top 5) Lying leg curl- 4 sets 6) Good mornings 3 sets-10 7) Cable pull thru- 3-15

Sunday - Chest/Shoulders 1) Smith Machine Incline- 135-10, 185-8, 225-5, 275-6 2 sets 2) Flat DB Flys- 70-8, 60-8, 55-10 3) Peck Deck SS 100 pounds 10 reps SS machine Flat press 150 pounds- 3 sets 4) Cable crossover- 50-8,6, 45-8, 40-10 5) Leaning DB lateral-35-15 3 sets 6) Seated DB press 75 degree- 80-6, 75-8, 2 sets 7) Standing DB laterals 3 sets last one drop set 30-10, 35-8, 8 strip 20-10 8) Barbell front raise 3 sets 40-12 3 sets.

Tuesday - Back 1) Deadlifts 135-10 2 sets, 225-5, 315-6, 365-10, 8, 6 2) DB po 65 db SS seated cable row wide bar attachment 200-10, 190-10, 180-13 3) Plate loaded single arm row 3-45-10 reps, 3-45, 1-25 -10 reps 2 sets 4) Seated LPD Wide < bar- 3 sets 220-6, 200-10, 180-14 normal tempo 5) DB row- 3 sets-10 150-8, 140-8, 130-10 6) Rear cables 25 pounds 3-15 reps

Wednesday - Legs 1) Nautilus leg extension 5 sets 20 reps with 2 second hold top position 2) Horizontal leg press- 6-45 20 reps 3 sets 3) Walking lunges holding one 25 pound plate distance 30 feet down and back is one set 4) Seated leg curl 15 reps SS lying leg curl 10 reps 4 sets 5) Cable pull thru- 4-15

Thursday - Back/Biceps/Triceps 1) Face Pulls 120 pounds SS T-bar rows 3-10 3-45 plates. 2) seated LPD close grip handle - 3 sets 10 reps on both normal speed. 180 pounds 3) Single DB rear delt lateral- 3-10 50 pound DB. 4) standing tricep pushdown Ez bar- 4 sets 10-6 110 pounds.

5) standing tricep pushdown ropes 65 pounds SS DB overhead ext 90 pound DB- 3 sets 8-10 reps 6) Smithmachine close grip 3 sets 8-10 265 pounds normal speed. 7) standing barbell curls- 8-10 last 2 set strip 105 pounds stripped to 75 pounds. 8) preacher curl plate loaded - 3- sets 12 reps 75 pounds hold top 2 seconds. 9) seated DB curl- 3 sets 12-15 reps last set strip. 45 pounds. 10) hammer concentration SS close grip pushups

WEEK 12

Saturday - Legs 1) Leg extension 15 reps 2 second hold SS cybex leg press 12 plates 10 heavy tough reps 5 sets 2) Red front squat machine 8-45-10 SS neb hack squat 2-45-10 slow tempo 4 sets 3) Barbell squats feet close 185-10 3 sets 4) Lying leg curl- 4 sets 10 reps 2 sec hold 5) Standing leg curl- 3 sets 6) Stiff leg dl- 185-10 3 sets

Sunday - Chest/Shoulders 1) Smith Machine Incline- 135-10 2 sets, 185-8, 225-8, 295-4, 285-4, 275-5 2) Cable cross over mid level-3 sets –65-15, 60-15, 60-15 hold 3 seconds each rep 3) Flat db press- 3 sets- 90-7, 80-8, 80-8, 75-10 hold 2 seconds each rep 4) Incline DB flys- 3-10 50-8, 40-10, 40-10 each top position held for 2 seconds. 5) Seated machine flat press 2 strip sets. 205-6 strip 130-10 2 sets normal tempo 6) Seated DB press 75 degree angle- 80-4, 70-6, 6 normal tempo 7) Standing plate laterals 25 pounds 12 reps SS barbell military press 95 pounds- 6 reps. 8) Standing machine single arm lateral- 3 sets-12 reps good fatigue held top 2 seconds 9) Barbell front raise 3 sets 50 pounds-12 reps.

Tuesday - Back 1) Deadlifts 135-10, 225-6, 315-5, 365-10 2 sets 2) DB 60 pounds po SS pull-ups assist 50 pounds 3) DB rows- 3 sets 120-10 reps normal tempo. 4) Seated LPD long bar- 3 sets 12-15 hold contraction 2 seconds 170 pounds. 5) Seated cable low row with v Handle- 3 sets-10 200 pounds. Normal tempo 6) Rear cables- 4 sets. 25 pounds each stack.

Thursday - Back 1) Deadlifts- wu-135-10, 225-10, 315-6 4 sets. 2) Nautilus PO 120-10 reps SS Pull-up machine 40 pounds assist 3 second negative. 3) Plate Loaded Pull-down- 120 pounds 3-12 reps tempo 122

4) DB row 120-10, 110-10, 100-10 normal tempo. 5) Cybex low row single arm 90 pounds 3-12 reps tempo 123 6) Rear Delt machine- 3-15 reps normal tempo 70 pounds 7) Face pulls 110-15 reps hold 2 seconds ea ch rep.

PEAK WEEK

Saturday - Legs 1) Leg extensions- set 1 40pounds -20 reps , Set 2 50 pounds 15 reps, Set 3 60 pounds 15 reps Set 4 70 pounds 15 reps. 2) Neb Leg press- 8-45 -20 reps, 10-45 -20 reps, 14-45- 15 reps 3 sets, 10-45 -15 reps

3) Horizontal Leg press- 6-45-15 reps 3 sets 4) Pendulum squat 6-45-10 reps 3 sets feet close 5) Walking lunges 3 sets holding one 25 pound plate. 6) Lying leg curl SS with nautilus lying leg curl feet turned out 10 reps each 4 sets 7) Stiff leg Deadlifts- 135-12 225-10 4 sets 8) Cable pull throughs 65- 3 sets 15 reps.

Sunday - Chest/Shoulders 1) Warmup Rotator Cuff with Band Pull-aparts and bilateral ER 3-15. 2) Silver machine Flys- 4 sets set 1 60-15, set 2 70-15, set 3 70-12 set 4 70-12 tempo 202. 3) Barbell Incline Bench- 3 sets hands wide..185-10 reps..tempo 202 4) Flat db press- 3 sets 80-10, 75-10, 70-10 tempo 203 5) Incline DB flys- 3-10 50-8, 40-10, 40-10 tempo 203 6) Cable Crossover. 60-15 strip 40-10 3 sets tempo normal. 7) LEaning DB laterals 30 lb. 3-15 hold top 2 sec. 8) Seated DB press-75-10, 70-10, 60-10 normal tempo 9) Cable Front raises - 3 sets-15 reps good fatigue held top 2 seconds 10) Seated Arc shoulder press 3 sets -12 reps. Normal tempo.

OFF TO THE OLYMPIA!!!

...AND THAT'S A WRAP!

Week #1 Day #1 Exercise Warmup Warmup Warmup

Body Parts: Chest/Back Cardio Warmup Band Pull -aparts for shoulders Bilateral Band External Rotation Lying DB serratus punches

Reps 10 Minutes

Set Number

Detail 65-75% Max HR

3-15 reps 3-15 reps 2-15 reps

Smith Machine Incline bench

4-6 reps

3

Flat DB press

6-8 reps

3

Incline DB flys

8-10 reps

3

Seated Hammer strength Incline Press

6-8 reps

3

Straight arm lat pull down

15 reps

3

DB Row

6-8 reps

3

Plate Loaded Hammer strength PD

Multi Reps

4

Assisted Pull up machine

10 reps

3

Bent over Barbell Rows overhand grip

Multi Reps

3

Reps 10 minutes 10 reps 10 reps 10 reps

Set Number

10 pound dumbell. Each arm Rest between sets 1:30. Example: …Make sure bar touches your chest. Keep shoulders pinched back while training chest! Keep control and stable!! EACH REP HOLD CONTRACTION 1 SECOND.. Rest between sets 1 min. Again begin with heaviest weight you can handle for the rep scheme! As you fatigue, adjust the weight down by 10 pound each DB. Again slow controlled tempo and hold top position 1 second! Rest between sets 1:00 Choose weight that allows more towards the 8 reps. Hold top position 1 second1. Rest between sets 1 minute. wide straight bar attached to high cable..Keep hands slightly wider than shoulder width: keep shoulders back, good control and nice stretch at top position. Rest between sets 45 seconds. Bring elbow towards hip “like cutting wood” choose weight for good 6-8 reps Keep chest out, make sure when you row, no Upper trap recruitment! Rest between sets 1:00 Pull to your belly! Set 1-10 reps hold each one 2 seconds, squeeze shoulder blades together! Set 2- increase weight 6-8 reps. Same hold. Set 3 & 4 same as Set 2. Rest between sets 1:00 hands placed wide on bar- 3 sets 10 reps hold top position 2 seconds. Rest between sets 1:00 Normal tempo, but stay tight and controlled. Use your lats and minimal biceps!! Keep Chest out, shoulders down and back..Rest between sets 1:00 AbsCurl up 3-15 reps rest 20 sec between sets (youtube) Ab wheel- 3-10 reps Cable kneeling crunches 3-15 reps.


Body Parts: Legs Cardio warm-up Foam Roll hip flexor quads

leg extension

Multi Reps

4

Barbell back squat

Multi Reps

5

Cybex Leg press Feet close

Multi Reps

3

Barbell lunges in the rack

Multi Reps

3

Lying Leg curls

15 Reps

4

Standing Leg curl DB RDL Seated calf raises Standing calf raises

10-12 Reps 3-15 reps 3-15 Reps 3-15 Reps

3

Reps 10 minutes 3-15 Reps

Set Number

Stretch quads

Detail Heart rate 120-130

Set 1-20 reps Set 2- increase weight 15 reps Set 3- increase weight 12 reps Set 4- increase weight 10 reps. Rest between sets 50 seconds. warm up to working set of tough 5 reps. 4 sets . . then 5th set decrease weight by 50 pounds and finish with 10 reps.. Keep core tight each rep and control your decent..come up powerful!! Tight form. Rest Between sets 1;45 about 3 inches apartSet 1- 12 reps. Set 2 Increase weight 8-10 reps Set 3 Same weight and reps. Rest between sets 1:30 (bar held like squats, use light weight t o start, lunge forward one leg than the other, that’s 1 rep, do 3 sets 10..rest between sets 60 seconds. Keep core tight, make sure you lunge out with quad and glute! tempo is 122….. 1 second up, hold 2 seconds, take 2 seconds to lower the weight. Rest between sets 1:00min feet normal position normal tempo. Rest between sets 1:00 min rest 45 seconds between sets. rest 30sec rest 30sec standing 30 seconds 3 sets and lying Hamstring stretch 30 seconds 3 sets.

Week #1

Day #3 Exercise Warmup Warmup

Body Parts: Shoulders/light Back/ Rear Delts Cardio Warm-up Band pull a-parts Band Bilateral external rotation

Detail heart rate 65-75% of max heart rate.

3-10 Reps

Seated DB laterals

15 Reps

3 sets

Plate loaded press Standing leaning DB laterals

Multi Reps 12-15 Reps

3 sets

Standing Barbell Military press rack lockouts

6 Reps

3 sets

Keep shoulders back, chest up for good posture. Rest 45 seconds between sets. Set 1 weight that allows 6-8 reps. Set 2- decrease weight to get 8-10 reps. Set 3- same weight and reps as set 2. Rest 1 min between sets. Keep control with every weight! hold top position 2 seconds! Rest between sets 1: min Keep body tight, can use staggered stance or feet normal..Keep core tight, lift controlled but powerful!! Rest between sets 1 min.(its like bench lockouts, pins set at about nose level, reset after each rep, key is to be tight but explosive!! Great f or developing power and strength.

Seated Plate raise Standing rope face pulls Rear cable flys

3-10 Reps 3-15 Reps 3-15 Reps

Seated Cable row wide bar attachment

3-10 Reps

Use 35 pound plate, hold like steering wheel..keep shoulders back explosive up over head and slowly lower the plate. Rest between sets 1 min 30 second rest between sets 30 second rest. weight should be more towards easy, hold each rep 2 seconds. 45 second rest between sets.

Week #1

Day #5 Exercise

Body Parts: Chest Assist Work/ Triceps/Biceps Cardio warm-up

Reps 10 minutes

Set Number

Multi Reps

4

Close grip bench press standing Cable push down with ez bar attachment

8-10 reps

3

8-10 reps

3

Overhead seated incline DB extensions

8-10 reps

3

Standing DB curls

Multi Reps

3

Standing Barbell curls Standing DB preacher curl single arm

8-10 reps 8-10 reps

2 3

Standing DB hammer curls

Multi Reps

Bench press board press or that cushion from elite FTS

Detail HR 130-140 warm-up until working weight of good 6-8 reps where you could possibly get 1 or 2 more reps.. do 4 sets with this weight. Rest 1 min between sets. Rest 1 min between sets. Keep shoulders pinched back, lower with control and be explosive. start with heaviest weight for 3 sets 8-10 reps.. Rest 1 min adjust weight down as needed. hold end position 2 seconds. Rest 1 min (basically one db held with your hands together) Set 1- 10 reps Set 2- increase weight 8 reps Set 3- same weight as 2. Rest 1 min between sets. 2 sets hands wide and 2 s ets hands by inside hips 8-10 reps each set. Rest 1 min hold top part 2 seconds. Rest 1 min 3-10 rest 1 min. AbsCurl up 3-15 reps rest 20 sec between sets (youtube) Ab wheel- 3-10 reps Cable kneeling crunches 3-15 reps.

Week #1 Day #7 Exercise Cat/dog exercise

Body Parts: Deadlifts/ light legs/rehab work Cardio warmup

Reps 10 minutes 10 Reps

Set Number

Detail HR 65-75%

2 sets

quadraped kickbacks

Multi Reps

Deadlifts

5 Reps

3 sets

walking lunges Goblet Squats

10 Reps

1 set 3 sets

Cable Pull throughs lying leg curl Side stepping with band around knees

3-10 Reps 15 Reps 3 Reps

3 sets 1 set

focus on glute contraction top position (youtube it) 20 reps each leg 1set Foam Rolling ITB/quad/hip flexor/calf 10 reps each and each leg. Deficit standing on 25 pound plates each foot warmup to working weight of 5 reps 3 sets. 2 min rest (30 feet down and back is 1 set, do 3) 30 second rest Hold 20 pound DB each hand. Use a DB that allows good 10 reps…..1min rest Attach a Rope to low cable 45 seconds rest between sets. Rest between sets 45 sec (30 feet, down and back is 1 set, do 3)

3 sets

quads standing stretch and lying hamstring stretch 30 seconds 3 sets.

Set Number

Detail Heart rate 65-75%

Stretch Week #2 Day #1 Exercise Warmup Warmup

Body Parts: Chest/Back Cardio warmup Band Pull-aparts for shoulders Bilateral Band external Rotation Lying DB serratus punches use 10 pound DB

Reps 10 minutes 3-15 Reps 3-15 Reps

2-15 Reps each arm

Incline DB bench

6-8 reps

3 sets

Cable Cross Over

Multi Reps

3 sets

Hammer Strength Flat Bench machine“ Hands Wide

8-10 Reps

3 sets

Peck Deck fly machine

12-15 reps

3 sets

DB Pull-over

3-10 reps

Pull up assist machine

6-8 reps

Seated Cable Row with a wide long bar attachment

4

Landmine corner row with close grip handle

8-10 reps

3

Standing DB row

10-12 reps

3

Rest between sets 1:30. Example: say 60 pounds is your target weight: warm-up would be 30-10 2 sets, 40-5, 50-5 then 60 for first set. If you are able to get 8 reps, increase weight next set by 5 pounds each DB!! Keep that weight for the next 2 sets. Make sure DB come all the way down to your chest. Keep shoulders pinched back while training chest! from a high position to mid level..Start with heaviest weight for 10-12 reps…. 2nd set reduce weight by 5 pounds each DB, and get 12-15 reps. 3rd set keep same weight or if tough reduce weight again for 12-15 reps. EACH REP HOLD CONTRACTION 2 SECONDS.. Rest between sets 1 min. 1 warm up set… Again begin with heaviest weight you can handle for the rep scheme! As you fatigue, adjust the weight down by 10 pound each side. Again slow controlled tempo and hold top position 2 second! Rest between sets 1:20 Choose weight that allows more towards the 12 r eps. Keep it towards lighter end. Hold end position 3 seconds. Rest between sets 1 minute. sit across a flat bench, hold DB keep elbows as straight as possible, good stretch and then when over your chest, contract it: 3-10 reps.. keep shoulders back, ..Rest between sets 45 seconds. attachment to cable….choose weight to help you for a good 6-8 reps. Keep chest out, make sure when you pull-up, keep shoulder blades pinched back! Rest between sets 1:00 Pull to your belly! Use overhand grip on bar.. Set 1-12 reps hold each one 2 seconds, squeeze shoulder blades together! Set 2- increase weight 10 reps. Same hold. Set 3- Increase weight 8 reps. Normal tempo, no hold Set 4- same as set 3. Rest between sets 1:10 hold top position 1 seconds. Keep chest out, shoulders back, neutral spine.. Rest between sets 1:30 pull elbow towards your hip..Tempo is 112.Normal tempo. Rest between sets 1:25

3 sets 10 reps. AbsCurl up 3-15 reps rest 20 sec between sets (youtube) Ab wheel- 3-10 reps Cable kneeling crunches 3-15 reps.

Hyperextensions Week #2 Day #2 Exercise Warmup Warmup Warmup

Body Parts: Legs Cardio warm-up Foam Roll ITB hip flexor quads

Reps 10 minutes 10 Reps 10 Reps 10 Reps

Set Number

leg extension

Multi Reps

4

Barbell back squat

Multi Reps

5

Vertical Leg press Feet shoulder width

Multi Reps

4

15 Reps 10-12 Reps 3-15 Reps 3-15 Reps 3-15 Reps

4 3


Set Number

Walking DB lunges

Lying Leg curls Seated Leg curl DB RDL Seated calf raises Standing calf raises Stretch quads


Set 1-20 reps Set 2- increase weight 15 reps Set 3- increase weight 12 reps Set 4- increase weight 10 reps. Rest between sets 50 seconds. warm up to weight you did last week and get 6 reps. 4 sets .. then 5th set decrease weight by 50 pounds and finish with 10 reps..Keep core tight each rep and control your decent..come up powerful!! Tight form. Rest Between sets 1;45 Set 1- 15 reps. Set 2 Increase weight 8-10 reps Set 3 and 4 Same weight and reps. Rest between sets 1:30 holding one 30 pound DB distance 30 feet, down and back is 1 set, switch hands on the way back do 3…rest between sets 60 seconds. Keep core tight, make sure you lunge out with quad and glute! Feet turned out- 4 sets 15 reps..tempo is 122….. 1 second up, hold 2 seconds, take 2 seconds to lower the weight. Rest between sets 1:00min normal tempo. Rest between sets 1:00 min rest 45 seconds between sets. rest 30sec rest 30sec standing 30 seconds 3 sets and lying Hamstring stretch 30 seconds 3 sets

Week #2



Detail heart rate 65-75%

3-10 Reps

Seated DB Press at 75 degree angle

6-8 Reps

3 sets

Standing pin loaded lateral machine Seated smith machine military press Seated pin loaded shoulder press facing the machine

Multi Reps 8-10 Reps

3 3

Keep shoulders back, chest up for good posture. Rest 60 seconds between sets. Set 1 weight that allows 6-8 reps. Set 2- decrease weight to get 8-10 reps. Set 3- same weight and reps as set 2. Rest 1 min between sets. Keep control with every weight! take 2 seconds to lower and normal press! Rest between sets 1: min

15 Reps

3

tempo 202..rest 60 seconds between sets.

Seated cable straight bar attachment front raise Standing rope face pulls Rear delts on old school pec deck Seated lat pull down with wide bar attachment

Hands wide keep shoulders back lift with control and lower normal t empo. Rest between sets 1 min 30 second rest between sets 30 second rest. weight should be more towards easy, hold each rep 2 seconds. 45 second rest between sets.

3-10 reps 3-15 Reps 3-15 Reps 3-10 Reps

Week #2

Day #5 Exercise


Reps 10 minutes

Set Number

6-8 reps

3 sets

8-10 Reps 15 Reps

3 3

Bench press board press or that cushion from elite FTS Lying ez bar skull crusher standing tricep extension overhead with V bar attachment Plate loaded dip machine

Seated Incline DB curls

3

Standing Barbell curls Standing DB preacher curl single arm

8-10 reps each set 8-10 reps


Multi Reps

3

Detail HR 65-75% warm-up until working weight of good 4-5 reps where you could possibly get 1 or 2 more reps.. do 4 sets w ith this weight. Rest 1 min between sets. hands wide on curve- Rest 1 min between sets. Keep shoulders pinched back, lower with control and be explosive. start with heaviest weight Rest 1 min adjust weight down as needed. tempo is 233..rest 60 sec between sets. Set 1- 10 reps Set 2- increase weight 8 reps Set 3- same weight as 2. Rest 1 min between sets. 2 sets hands wide and 2 sets hands by inside hips… Rest 1 min hold top part 2 seconds. Rest 1 min 3-10 rest 1 min. AbsCurl up 3-15 reps rest 20 sec between sets (youtube) Ab wheel- 3-10 reps Cable kneeling crunches 3-15 reps.

Week #2 Day #7 Exercise Warmup Warmup Warmup Cat/dog exercise quadraped kickbacks Deadlifts barbell squats 135 Farmers walk

Body Parts: Deadlifts/ light legs/rehab work Cardio warmup Foam Roll ITB hip flexor quads

Reps 10 minutes 10 Reps 10 Reps 10 Reps 10 Reps 20 Reps

Set Number

6 Reps 10 Reps

3 3 3

2 1

Detail HR 65-75%

focus on glute contraction top position Deficit standing on 25 pound plates each foot…warmup to weight used last week. 2 min rest feet shoulder width 60 second rest down and back with about 60 pounds each hand…..1min rest

Cable Pull throughs lying leg curl Side stepping with band around knees Stretch

3-10 Reps 15 Reps

3 3

Attach a Rope to low cable 45 seconds rest between sets. Rest between sets 45 sec (30 feet, down and back is 1 set, do 3) quads standing stretch and lying hamstring stretch 30 seconds.

Week #3 Day #1 Exercise Warmup Warmup

Warmup


Flat DB bench

Reps 10 minutes

Set Number


3-15 Reps 3-15 Reps

2-15 each arm

6-8 reps

High position incline DB flys

3

3

Barbell Incline Bench“ Hands Wide”

8-10 reps

3

Flat hammer strength plate loaded press

12-15 eps

3

DB Pull-over

3-10 reps

Pull up assist machine

6-8 Reps

Lying T-bar Row

4

seated cable row with a circle at each end of bar attachment

8-10 reps

3

Standing DB row

10-12 Reps

3


Set Number

Hyperextensions

warmup until working weight of tough. Rest between sets 1:30. Example: say 60 pounds is your target weight: warm-up would be 30-10 2 sets, 40-5, 50-5 then 60 for first set. If you are able to get 8 reps, increase weight next set by 5 pounds each DB!! Keep that weight for the next 2 sets. Make sure DB come all the way down to your chest. Keep shoulders pinched back while training chest! Start with heaviest weight f or 8-10 reps…. 2nd set reduce weight by 5 pounds each DB, and get 12-15 reps. 3rd set keep same weight or if tough reduce weight again for 12-15 reps. EACH REP HOLD CONTRACTION 2 SECONDS.. Rest between sets 1 min. 1 warm up set… Again begin with heaviest weight you can handle for the rep scheme! As you fatigue, adjust the weight down by 10 pounds each side. Again slow controlled tempo and hold top position 2 second! Keep shoulders back, good control and power when you press.. Rest between sets 1:20 Choose weight that allows more towards the 12 r eps. Keep it towards lighter end. Hold end position 3 seconds. Rest between sets 1 minute. sit across a flat bench, hold DB keep elbows as straight as possible, good stretch and then when over your chest, contract it: keep shoulders back, ..Rest between sets 45 seconds. attachment to cable….choose weight to help you for a good 6-8 reps. Keep chest out, make sure when you pull-up, keep s houlder blades pinched back! Rest between sets 1:00 Use overhand grip on bar.. Set 1-12 reps hold each one 2 seconds, squeeze shoulder blades together! Set 2- increase weight 10 reps. Same hold. Set 3- Increase weight 8 reps. Normal tempo, no hold Set 4- same as set 3. Rest between sets 1:10 hold top position 1 seconds. Keep chest out, shoulders back, neutral spine.. Rest between sets 1:30 pull elbow towards your hip..Tempo is 112.Normal tempo. Rest between sets 1:25 3 sets 10 reps. AbsCurl up 3-15 reps rest 20 sec between sets (youtube) Ab wheel- 3-10 reps Cable kneeling crunches 3-15 reps.



leg press cybex

5

Barbell back squat

5

Hack Squat Feet shoulder width

3

Walking DB lunges

Lying Leg curls Seated Leg curl DB RDL Seated calf raises Standing calf raises

15 Reps 10-12 Reps 3-15 Reps 3-15 Reps 3-15 Reps

Stretch

4 3

3

Detail Heart rate 120-130

Set 1-20 reps Set 2- increase weight 15 reps Set 3- increase weight 12 reps Set 4- increase weight 10 reps. Set 5 same weight and reps as 4 Rest between sets 50 seconds. warm up to weight t hat’s 20 pounds more than you did last week for 6 reps. AND NOW DO 4 reps..(example you did 225-6, this week now do 245 for 4 reps) 4 sets .. then 5th set decrease weight by 50 pounds and finish with 8 reps..Keep core tight each rep and control your decent..come up powerful!! Tight form. Rest Between sets 1;45 Set 1- 10 reps. Set 2 Increase weight 6-8 reps Set 3 and 4 Same weight and reps. Rest between sets 1:30 holding one 30 pound DB distance 30 feet, down and back is 1 set, switch hands on the way back do 3…rest between sets 60 seconds. Keep core tight, make sure you lunge out with quad and glute! tempo is 122….. 1 second up, hold 2 seconds, take 2 seconds to lower the weight. Rest between sets 1:00min normal tempo. Rest between sets 1:00 min rest 45 seconds between sets. rest 30sec rest 30sec quads standing 30 seconds 3 sets and lying Hamstring stretch 30 seconds

Week #3



Reps 10 minutes 3-15 Reps 3-10 Reps

Set Number


Keep shoulders back, chest up for good posture. Rest 60 seconds between sets. Set 1 weight that allows 8-10 reps. Set 2- decrease weight to get 12-15 reps. Set 3- same weight and reps as set 2. Rest 1 min between sets. Keep control with every weight! take 2 seconds to lower and normal press! Rest between sets 1: min tempo 202..rest 60 seconds between sets.

Seated DB Press at 90 degree angle

8-10 Reps

3

Standing DB laterals Seated Barbell Military press Standing cable laterals Single arm

8-10 Reps 15 Reps

3 3 3

Standing Barbell front raise Standing rope face pulls Rear delts on old school pec deck

3-10 reps 3-15 Reps 3-15 Reps

Hands wide keep shoulders back lift with control and lower normal t empo. Rest between sets 1 min 30 second rest between sets 30 second rest.

Seated lat pull down with wide bar attachment

3-10 Reps

weight should be more towards easy, hold each rep 2 seconds. 45 s econd rest between sets.

Week #3

Day #5 Exercise


Reps 10 minutes

Bench press board press or that cushion from elite FTS

Set Number

4

Tricep push down with long bar

10-12 Reps

3

smith machine closegrip bench Standing single arm Rope tricep pushdown

6-8 Reps 15 Reps

3 3

Seated preacher curls with ez bar Standing DB curls

8-10 Reps each set

3 4

Barbell curls 21s

7 Reps

3

Reps 10 minutes 10 Reps 10 Reps 10 Reps 10 Reps 20 Reps each leg 5 Reps 15 reps

Set Number


Detail HR 65-75% warm-up until working weight of good 6 tough reps where you could possibly get 1 more rep.. do 4 sets with this weight. Rest 1 min between sets. hands wide on bar- Hold contraction 2 second count…Rest 1 min between sets. Keep shoulders pinched back, lower with control and be explosive. hands shoulder width apart…start with heaviest weight Rest 1 min adjust weight down as needed. tempo is 233..rest 60 sec between sets. Set 1- 10 reps Set 2- increase weight 8 reps Set 3- same weight as 2. Rest 1 min between sets. Rest 1 min hand shoulder width…begin curling from bottom to mid position 7 reps, than mid to full position 7 reps, than 7 full reps…Rest 1 min 3-10 rest 1 min. AbsCurl up 3-15 reps rest 20 sec between sets (youtube) Ab wheel- 3-10 reps Cable kneeling crunches 3-15 reps.

Week #3 Day #7 Exercise Warmup Warmup Warmup Cat/dog exercise quadraped kickbacks Deadlifts Goblet squats Farmers walk Cable Pull throughs walking db lunges seated leg curl Side stepping with band around knees Stretch


2 1 4 3

3-10 Reps 15 Reps

3 3

Detail HR 65-75%

focus on glute contraction top position regular warmup to working weight. 2 min rest 80 pound DB. feet shoulder width 60 second rest 3 sets down and back with about 60 pounds each hand…..1min rest Attach a Rope to low cable 45 seconds rest between sets. down and back is one set, do 3..use like 30 pounds. Rest between sets 45 sec (30 feet, down and back is 1 set, do 3) quads standing stretch and lying hamstring stretch 30 seconds

Week #4 Day #1 Exercise Warmup Warmup

Warmup


Reps 10 minutes

Set Number

3-15 Reps 3-15 Reps

2-15 each arm

incline DB Flys

Flat DB press 8-10 reps SS Cable crossover 12 reps

8-10 Reps

Hammer strength incline press

8-10 Reps

3

Peck deck old school one

10-12 Reps

3

DB Pull-over SS with exercise 6

3-15 reps

pullup assisted machine

10 Reps

bent over barbell rows Seated Cable Row


3

3 10 Reps

3

10-12 reps Super-setted with flat DB Press 5-7 reps- warmup with incline db flys until working weight of tough 6-8 reps! Do 3 working sets! Rest between sets 1:30 Start with heaviest weight for 8-10 reps on press if 2nd set on presses was tough reduce weight to get 8-10 reps. EACH REP HOLD CONTRACTION 2 SECONDS.. Rest between sets 1 min 3 drop sets; Begin with 8-10 reps. Again begin with heaviest weight you can handle for the rep scheme! After you hit the 10th rep, strip the weight by ½ and continue on for another 8-10 reps or fatigue!!!!hold contracted position 1 second! That’s one set….. Rest between sets 1:20 3 drop sets start with weight 10-12 reps. Choose weight that allows more towards the 12 reps. Once you hit t hat 10-12 reps, strip t he weight by ½ an continue on for 10 more reps..Hold end contracted position 3 seconds. Rest between sets 1 minute. sit across a flat bench, hold DB keep elbows as straight as possible, good stretch and then when over your chest, contract it: keep shoulders back, .. Rest between sets 45 seconds. use wider grip….choose weight for good 10 reps. Keep chest out, keep shoulder blades pinched back! Rest between sets 1:30 3 drop sets I use either 25 pound plates and 10s when I do this…Begin with over hand grip for 6-8 good reps, then strip off weight that you can get for 10 more reps, but use underhand grip. Rest between sets 1:10 with wide bar attachment- hold top position 2 s econds. Rest between sets 1:30

T Bar row Hyperextensions

10 Reps

3 3

3 strip sets Begin with weight for 6-8 reps, strip weight and get 8-10 more reps Rest between sets 1:25

Week #4 Day #2 Exercise Warmup Warmup Warmup Leg Extensions 20 reps SS Power Systems Squat 8 reps Cybex leg press 10-12 reps SS DB walking lunges holding 25 pounds. 3 sets


Hack squats 3 strip sets Sissy squat- 3 sets 10 reps Lying leg curls 8-10 reps SS with Seated leg curl 12 reps DB RDL Seated calf raises Standing calf raises Stretch


Set Number


20 Reps

3

warm up 3 sets on each before first working set. Rest 1.20 between sets.

10-12 Reps

3

10 Reps

3 3

Rest 1:20 between sets. begin with weight for 6-8 reps, strip and finish for 10 reps. Rest 1:20 between sets. Rest 1min between sets.

3

rest 1 min between sets rest 45 seconds between sets. rest 30sec rest 30sec quads standing 30 seconds


Week #4


Body Parts: Shoulders/light Back/ Rear Delts Cardio Warm-up Band pull aparts Band Bilateral external rotation


Set Number


3-10 Reps

Standing DB laterals

Seated SHoulder press machine

3

Standing leaning DB laterals

12-15 Reps

3

Cable Upright Rows

8-10 Reps

3

Standing DB front raise Standing rope face pulls Rear cable flys


Seated cable row with close grip attachment

3-12 Reps

weight that allows 3-15 reps..Keep shoulders back, chest up for good posture. SUPER SETTED with Seated DB press 75 degree angle 8-10 reps Do 3 sets. Rest about 1:30 between sets. Set 1 weight that allows 10-12 reps. Set 2- increase weight to get 8-10 reps. Set 3- same weight and reps as set 2. Rest 1 min between sets. hold top position 2 seconds! Example using right arm….stand next to machine you can hold with your left arm, keep feet against rack or machine and lean your body out to t he side…then perform the lateral raise.. Rest between sets 1: min Point of the lean is to minimize the supraspinatus involvement and use mostly side deltoid. using wide bar and keep hands s houlder width. Keep body tight, spine neutral .Keep core tight, lift controlled but powerful!! Rest between sets 1 min. Start light…keep shoulders back, raise DB up to height of fore-head and slowly lower the bar back. Rest between sets 1 min 30 second rest between sets 30 second rest weight should be more towards easy, hold each rep 2 seconds. 45 second rest between sets.

Week #4

Day #5 Exercise


Bench press board press or that cushion from elite FTS Tricep cable Push down ez bar attachment 10-12 reps SS lying DB skull crusher 8-10 reps 3 sets Standing tricep pushdown with Ropes SS with Seated DB overhead extension Bench Dips 15 reps SS Reverse tricep pushdown 10 reps

Reps 10 minutes

Set Number

7 Reps

4

Detail HR 65-75% warm-up until working weight of good 6 tough reps where you could possibly get 1 more rep.. do 4 sets with this weight. Rest 1 min between sets.

3

Rest 1:00 between sets.

8-10 Reps

5- Standing DB curls

2 hands on DB...Rest 1:00 min between sets.

3

Preacher curl machine

8-10 Reps

4

lying on a flat bench cable curls Standing DB hammer curls

10 Reps 3-10 Reps

3

Reps 10 minutes 10 Reps 10 Reps 10 Reps 10 Reps 20 Reps 8 Reps 10 Reps

Set Number

Rest 1 min between sets. 10 reps Super setted with standing barbell curls hands inside hips 8 reps 3 sets total. Rest 1 min between sets. Hold top contraction 2 seconds..On last 2 sets when you get to 10th r ep, strip off the weight and try to get 6-8 more reps. Rest 1 min.. (attach a straight bar to high cable, hold the bar at the ends and lie back on the flat bench and curl your hands to your forehead- hold top part 2 seconds. Rest 1 min rest 1 min

Week #4 Day #7 Exercise Warmup Warmup Warmup Cat/dog exercise quadraped kickbacks Deadlifts Power System squats Farmers walk Cable Pull throughs walking db lunges Cable Palloff step and press seated leg curl


2 1 3 3

3-10 Reps 12 Reps each side 15 Reps

3 3

Detail HR 65-75%

focus on glute contraction top position regular warmup to working weight. 2 min rest feet shoulder width 60 second rest 3 sets down and back with about 70 pounds each hand…..1min rest Attach a Rope to low cable 45 seconds rest between sets. down and back is one set, do 3..use like 30 pounds. 60 sec rest between sets. Rest between sets 45 sec

Side stepping with band around knees Stretch

3

(30 feet, down and back is 1 set, do 3) quads standing stretch and lying hamstring stretch 30 seconds.

Disclaimer Michael Camp, does not claim to treat, cure, or diagnose any specific disease or medical condition. All recommendations are included for informational and educational purposes only. The information and recommendations provided are not intended to be a substitute for professional medical advice. The services of Michael Camp at MyCompetitiveLife, can not replace those of a licensed physician. Each person’s health care needs are unique. Before beginning this or any training or nutritional program please consult your health care provider.

I, the undersigned assume all responsibility for the decision I make with regards to my health. I understand that all recommendations provided are to be used for educational and informational purposes, only. In addition, there are not any stated or given gurantees of success. The information provided is not intended to substitute for medical advice, diagnosis or treatment by a licensed medical provider. I understand that Michael Camp does not have control over how I may choose to

2016 Sadik Olympia Prep Combined.pdf

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