31 MAY 2014 WWW.MAXMUSCLE.

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OK, so you have your nutrition squared away

from last month. Now, its time to build those
muscles and create the look. These workouts
will get the busy professional or mom in and out
of the gym quickly while focusing on shaping
muscles for that toned competitor look.
Do the workouts in order with one day of rest
in between each. The ab workouts can be done
up to 4 times per week, either after the weights
or on non-weight days after cardio. Along with
this weight training program, I recommend doing
cardio at least 5 times per week for a minimum of
30 minutes to keep body fat low.
The basic principle behind these workouts is
to choose a weight that allows you to do the
number of reps, working to failure, in the number
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second is reps, i.e. 4 (sets) x 15 (reps).
HOW TO
LOOK LIKE A
COMPETITOR
for her
Part 2 of our How To Look Like a Competitor series is
all about the ladies. Here's how to work out and what
supplements to take. Next month, it's the guys' turn!
While nutrition and
working out are keys
to looking great,
supplements also play a
major role in feeling and
looking top notch. These
are the supplements
I recommend to the
competitors I train.
Protein
Max Isolate: sugar free,
high in protein
Max Pro: sugar free,
low carb, isolate and
casein blend
Max Lean: low carbs,
added ber, high in
protein great as a meal
replacement
Vitamin/Recovery
Max Nutraceuticals
Women's Max Multi
L-Glutamine 20 grams
per day minimum (add to
shakes!)
Fat Burners/
Themogenics
These are not recommended
to take all together, but I like
the following stacks:
Emerge, ThermXX, CLA
and L-Carnitine
Lipo-Red or Quadra Cuts
Competition with Quadra Cuts
Night-Time
Strength Gains
MaxxTor
The Supplements
32 WWW.MAXMUSCLE.COM MAY 2014
LOOK LIKE A COMPETITOR WORKOUTS FOR HER:
WORKOUT 1
Legs and Shoulders
Q4 x 15 straight leg deadlifts (warmup) superset
with 4 x 30 walking lunges (15 per leg)
Q3 x 20 pop squats (start standing, jump out into a
squat, then jump back into standing)
Q4 x 15 leg extensions superset with 4 x 15 leg curls
WORKOUT 2
Back and Biceps
Q4 x 10 T-Bar rows superset
with 4 x 15 lat pulldowns
Q3 x 10 one arm rows with cable
machine
Q3 x 15 pulldowns (standing by
pulley machine, slightly squat
and pull the bar down towards
thighs, keeping arms straight and
engaging the lat muscles)
Q4 x 12 hammer dumbbell curls
Q3 x 15 twisting curls (this is a
supinated dumbbell curl start
with palm facing in to legs and
rotate it out as lifting the weight,
squeezing the biceps)
Q4 x 10 straight barbell curls
Q4 x 15 one arm lateral raises superset
with 3 x 15 upright rows with dumbbells
Q4 x 15 machine front shoulder press
Q4 x 12 walk-out pushups (start standing, bend
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pushup, then walk hands back to touch feet, repeat
dont stand up until all 12 reps of walk-outs are
complete)
33 MAY 2014 WWW.MAXMUSCLE.COM
WORKOUT 3
Chest and Triceps
(with some additional leg
shaping exercises)
Q4 x 15 pushups superset
with 4 x 20 step-ups on a
bench
Q3 x 10 dumbbell hies
superset with 4 x 30 jumping
or plyometric lunges
Q4 x 15 pushups superset
with 4 x 20 box or bench
jumps (jump up with bent
knees and then stand up tall
and squeeze your butt before
doing the next jump)
Q4 x 15 machine dips or
bench dips
Q3 x 10 dumbbell extensions
for triceps (sitting on a bench,
extend dumbbell overhead)
Q3 x 12 two arms at a time
dumbbell kickbacks (no
swinging)
AB WORKOUTS
Ab Workout #1
Do each exercise once all the
way through for reps listed and
then repeat 3 times
Q3 x 30 regular crunches
Q3 x 30 reverse crunches
Q3 x 30 side to side oblique
crunch
Q3 x 30 regular and reverse
crunches together
Ab Workout #2 The
Ladder
QThe exercises are the regular
crunch and the reverse crunch.
Do 10 reps of each, then 20,
30, 40, until you hit 50, then go
back down 40, 30, 20 ,10. Make
sure you do the number of reps
for each set! MS&F