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Preparing for the NPC nationals 10/15/2012
 
Monday:
40mins cardio 45mins leg presses, leg extensions, leg curls, donkey raises. Boot-camp class 1hr, Evening 30mins cardio
 
Tuesday:
30mins of cardio, Chest n Biceps Bench press 10 sets 15reps 225/straight-bar curls 110lbs 10sets of 10reps (slow reps 3count release from top to bottom of repetition). Bootcamp class 1hr /Evening 30mins of cardio
 
Wednesday:
45 mins of cardio back and triceps Lat pull-downs 10sets of max repetitions, cable narrow-grip rows 10sets of 15reps, cable triceps press-downs with straight bar attachment. Evening 30mins of cardio dead-lifts 5sets of 225lbs 15reps, 5sets of 315lbs 10reps, 2sets of 405lbs 8reps.
Guided Meditation Audio Program
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Thursday:
40mins of cardio Shoulders standing military press 135lbs 5sets of 15reps, 185lbs 5sets of 8reps. shoulder shrugs 225lbs straight-bar 20reps 2 sets, 315lbs 5sets 12reps, 405lbs 5sets of 8reps/ Afternoon 30mins cardio Boot camp class
 
Friday:
30mins of cardio, Chest n Biceps Cable cross-overs super set with cable double biceps curls 10sets each,
 
Saturday:
Cardio 40mins Legs Squats 225lbs 10reps 5sets super set with walking lunges 60lb dumbbells followed by leg curls, leg extensions, donkey calve raises.
 
Sunday:
Cardio 30mins, Chest Incline presses 225 5sets 15reps followed by dumbbell shoulder presses sets starting with 80's up to 110's +5lb increments each set.
 
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