COMPETITION PLAN 3

Day 1: Back & Biceps – Rest – 1 minute

Round 1 – No rest between exercises Round 3 – No rest between exercises

Hammer Curls 3 sets / 10 reps Push Ups 3 sets / 10 reps

Bent Over Row 3 sets / 10 reps Tricep Dips 3 sets / 10 reps

Rest – 1 minute
Day 4 – Legs & Calves
Round 2 – No rest between exercises
Exercise 3 sets / 10 reps
Seated Dumbbell 3 sets / 10 Squats 3 sets / 10 reps
Concentration Curls reps Sumo Deadlift 3 sets / 10 reps
3 sets / 10 Calf Raises 3 sets / 10 reps
Seated Row
reps Pile Squat 3 sets / 10 reps
Leg Press 3 sets / 10 reps
Rest – 1 minute
Calf Raises 3 sets / 10 reps
Round 3 – No rest between exercises Hamstring Curls 3 sets / 10 reps

Barbell Bicep Curls 3 sets / 10 reps Day 5: Lower Body Plyo

Lateral Pull Down 3 sets / 10 reps
Hyperextensions 3 sets / 10 reps Squat Jumps 3 sets / 10 reps
Bounding 3 sets / 10 reps
Day 2: Cardio Skipping 3 sets / 10 reps each
Alt Skipping 3 sets / 45 sec
Exercise Medicine Ball Throws 3 sets / 10 reps
45 Sprints – 30 sec sprint > 2 min Russian Lunges 3 sets / 10 reps each
minutes walk

Day 3: Chest & Triceps –

Round 1 – No rest between exercises

Barbell Bench Press 3 sets / 10 reps

Tricep Pushups 3 sets / 10 reps

Rest – 1 minute

Round 2 – No rest between exercises

Lying Dumbbell Flies 3 sets / 10 reps

Tricep overhead extension 3 sets / 10 reps