Arnold Bikini Competition
February 28,2013
8 Weeks out
Monday
Back and Abs
Lat Pull Downs 4x10
DB Rows 4x10
Cable Rows 4x10
Side Lat Pull Downs 4x10
Back Extension 4x10
DB Bent Over Row 4x10
DB Rear Delt Raises 4x10
DB Side Latteral (Abs) 4x10
Side Leg lifts (Abs) 4x10
Tuesday
Bi and Tri
Cable curls 4x10
DB curl 4x14
Bench dips 4x20
lying tricep extension 4x20
Preacher Curl 4x10
BB curl 4x10
Skull crusher 4x10
Wed Rest
Thursday
Legs
Leg extension 4x10
Squats 4x10
Deadlifts 4x10
Leg curl 4x10
Split squat 4x10
Fri
Shoulders and Chest
DB Lat Front raise 4x10
DB Lat Side raise 4x10
Military Press 4x10
DB shoulder press 4x10
BB bench press 4x10
Cable chest press 4x10
Saturday Rest
Sunday
Legs
Sled Leg Press 4x10
Straight leg Deadlifts 4x10
Calf raises sitting 4x10
standing Leg cable curl 4x10
Swissball squat 4x10
box jumps 4x15
