TRAINING VIDEO: Just 10 weeks out from the competition. I’m beginning to see some serious results now.
My weight training split has been changed to a 4-day split in a 2-on, 1-off, 2-on, 1-off rotation. Cardio has been increased to six 45-minute sessions of moderate intensity, steady state – two 40-minute Step Mill sessions, and a 30 minutes of sprint training.
Here is what my typical training week looks like now:
Day 1
AM – Cardio – 45 minutes of moderate intensity, steady state – elliptical machine or incline walk on the tread mill
PM – Strength Training – Back/Triceps
Day 2
AM – Cardio – 45 minutes of moderate intensity, steady state
PM – Legs
Day 3
AM – Cardio – 40 minutes of Step Mill – 5-minute warm-up, 30-minute intervals, 5-minute cool down
PM – Cardio – 45 minutes of moderate intensity, steady state
Day 4
AM – Cardio – 45 minutes of moderate intensity, steady state
PM – Strength Training – Chest/Biceps
Day 5
AM – Cardio – 45 minutes of moderate intensity, steady state
PM – Strength Training – Shoulders/Cardio
Day 6
AM – Cardio – 40 minutes of Step Mill
PM – Cardio – 45 minutes of moderate intensity, steady state
Day 7
AM – Cardio – 30 minutes of sprints
PM – Strength Training – Back/Triceps
Cardio – 45 minutes of moderate intensity, steady state
I superset half of the back and chest training and all of the leg work. The Step Mill is done after leg day. My coach, Steph, set up the program this way to bring my leg size down, since they have responded really well to offseason training. Also, we will start bringing them down a bit earlier this time. Looks like there’s some sweet sweat fests ahead!
Don’t forget to leave me a comment or send me your questions. I’d love to hear from you!
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Tags: bodybuilding, figure competition, prep, training, UFE Competition
