Competition Prep: Weeks 5-8

Hi guys,

My first part of the competition prep was extended for 4 weeks instead 3, I was sick so needed the x-tra time to see results. With a new part of the training coming up, below is my plan for the next 4 weeks. I will be introducing a HIT session and increasing food intake by 200 calories. Also increasing workouts sessions per week and decreasing reps while increasing sets and weight.

Weeks 5-8:

  • Weight lifting: 4 workouts | 4 sets | 20 reps
  • Cardio: 1 HIT session
  • Flexibility: Muscle Flow
  • POP Nutrition: Low carb for 2 days | Re-feed every 3rd days with extra 250 quality fat/carb at nighttime meal (e.g., protein shake with peanut butter with oat bran and chia seeds or high-fiber muffins)

Day 1 Workout:

Chest and Back | 4 warm up & 1 work set | 20 reps

  • Bench Press
  • Incline Dumbbell Press
  • Cable Flyes
  • Wide Push Up
  • Wide Grip Pull Down
  • Brazilian Rope Pull Down
  • Seated Cable Row

Day 2 Workout:

Legs | 4 warm up & 1 work set | 20 reps

  • Leg Extensions
  • Hexbar Squat
  • Leg Curls
  • Standing Calf Raises

Day 3 Workout:

  • Abs: Russian Twist
  • 20 min HIT or cardio of  your choice

Day 4 Workout:

Shoulders and Traps | 4 warm up & 1 work set | 20 reps

  • Shoulder Press Machine
  • Cable Lateral Shoulder Raises
  • Front Cable Shoulder Raises
  • Dumbbell Shrugs

Day 5 Workout:

Biceps and Triceps | 4 warm up & 1 work set | 20 reps

  • Barbell Curls (Close, Med, Wide Grips)
  • Resistance Band Biceps Curls
  • V-bar Push Downs
  • Overhead Resistance Band Triceps Extension
  • Seated Dips

Day 6 & 7: Off

Stretch and enjoy a post workout snack.

Weeks 5-8 Sample Menu:

Carb Consumption
Lower Carb
Breakfast
Snack
  • 1/4 Cup Dry Roasted Almonds
  • 5 Prunes (Unsulfured)
Lunch
  • Tuna Melt
  • 1 Cup Steamed Broccoli & Cauliflower
  • Green Tea
  • 1 Banana
Snack
Dinner
Before Workout
  • 1 scoop BCAA w/1 cup of water
During Workout
  • 3 scoops BCAAw/3 cups of water
Post Workout
Before Bed

Note: On the 3rd day we are re-fueling so add 250 calorie snack. Here are a few samples:

Svetlana

Esse Libere Fitness – Free To Be Fit