Pre - Contest Workout - Advanced Conditioning
 

IMPORTANT.
You must be sure that you are in good shape BEFORE trying such an arduous training program, contact your doctor for a full check up if you are not sure.
Please take note of the points after reading this training system.

Day 1 - Morning workout

Calves
Standing calf raise – 3 x 12 to 15
Leg press or seated calf press – 3 x 12 to 15
Abs
Hanging knee raises - 2 x max reps
Superset with
Bench crunches - 2 x max reps
Standing bar twists – 3 to 5 minutes
Delts
Light dumbbell lateral raises – 3 x 15 light pump sets
Seated dumbbell press – 4 x 8 to 10
Single arm lateral raises – 4 x8 to 10
Seated press behind neck – 3 x 10 to 12

Day 1 - Afternoon/evening workout

Legs
Thigh extension – 5 x 12 to 15
Squats – 5 x 15, 12, 12, 10, 15
Leg press or hack squat – 5 x 15, 12, 12, 10, 15
Hit legs hard then rest for a short while then do
Lunges for 3 or 4 sets in good form – this will pump shape into the thighs.
Pose the thighs for a while after this workout, it will help bring out the striations.


Day 2 – morning workout

Abs and calves the same as day 1 followed by
Biceps
Concentration curls – 4 x 8 to 10
Preacher curls – 5 x 10 to 12 machine or bar
Seated alternate dumbbell curls – 4 x 8 to 10
Single arm preacher curls – 4 x 10 to 12
Finish off this workout with3 sets of behind the back wrist curls to pump off the forearm extensors.

Day 2 - Afternoon/evening workout

Chest
Flat dumbell flyes – light and fast – 4 x 12 to 15 pump
Slight incline dumbell press – 5 x 10 to 12
Flat bench press – 5 x 8 to 10 as heavy as possible but in the best style you can.
Incline dumbbell flyes – 5 x 8 to 10 as full stretch as possible

Hams
Stiff leg deadlifts – 4 x 8 to 10 as heavy as possible standing on a box/platform
Leg curls – 5 x 10 to 12 keeping hips down as best you can
After ham work, fully stretch the muscles to prevent injury and cramps

Day 3 - morning workout

Triceps
Dumbbell French press – 4 x 12 to 15
Tricep pushdowns – 5 x 10 to 12 as hard as possible
Flat triceps press(skull crushers) – 5 x 8 to 10 good style, to forehead
Dumbbell kickbacks – 4 x 8 to 10

Day 3 – afternoon/evening workout

Back
Lat pulldowns to front – 5 x 10 to 12 aim to hit upper chest
Single arm dumbbell rows – 4 x 8 to 10 as heavy as possible
Lat pulldowns to back of neck - 4 x 10 to 12 full stretch
Seated pulley row – 5 x 8 to 10
Rear delts
Bent over flyes – 4 x 8 to 10
Reverse upright rows – 4 x 8 to 10

Note:
The training as you can see, is very hard but also extremely effective.
Each training routine should be hit hard and fast in the gym, job done and then out.
It will test your strength and will power to the limit, especially first thing in the morning, but who said this sport was easy!
Remember this training routine is designed for approximately 4 to 6 weeks BEFORE a contest.