Getting ready for Arnolds

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