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NPC USA bodybuilder preparing for Michigan State championships
 

So far this week has consisted of the following routines:

Monday: I did two 30 minute sessions of stationary bike on the highest difficulty and intensity throughout the duration of the sessions.
I worked my chest and back for 45 minutes. I did supersets on the  incline press alternating with reverse incline rows using dumb bells.  I followed that with flat bench dumb bell flies, supersetting with upright rows using the barbells.

Tuesday: I did two 30 minute sessions running on the treadmill. I then trained biceps and triceps for 45 minutes. I did supersets of dumb bell curls and tricep kickbacks, narrow-grip bench press and preacher curls using barbell with one arm. I followed the arm workout with two  1 hour sessions of bootcamp class that I teach.

Wednesday: I did 20 minutes on the  stationary bike in the morning and 40 minutes in the afternoon.
My workout consisted of a leg routine with Barbell squats superset with leg presses, finished with leg curls and leg extensions.
my second workout for the day started with a warm-up of 40 minutes on the stationary bike and stair stepper. I witked out my back and biceps starting with lat pull-downs, wide grip and v-bar pull-downs, back extensions and preacher bicep curls.

Thursday:  2 miles on treadmill and stair-stepper, Boot-camp class 1HR, Evening Boot-camp class 1hr, Upper Back: Lat Pull-downs20sets 10reps 185lbs, Biceps Easy-curl bar with 45lb plates followed by one-arm dumbbell preacher curls 5sets of 50, 55, and 60lb dumbbells to failure. 

Friday: 2 miles on treadmill and 7 miles stationary bike, Straight-barDead-lifts 20sets of 10reps 315lbs 5 sets of dumbbell rows 80lb to 120lb  +10lb increments each set


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