2014 Contest Prep: 5 day split Date made: June 23, 2014 Bench press day (Monday) Muscle groups hit: Triceps, chest 1) Inclined press (barbell): 3 sets x 8-12 reps 2) Flat Dumbbell press: 3 sets x 8-12 reps 3) a) Decline Smith machine press: 3 sets x 8-12 reps OR b) Decline dumbbell press: 3 sets x 8-12 reps 4) Inclined Dumbbell press: 3 sets x 8-12 reps 5) Dumbbell Chest flies: 3 sets x 8-12 reps(DROP SETS) Weight Reps 1 2 3a 3b 4 5 Weight Reps 1 2a 2b 3 4 5 6 7 8 9 10 Arms day (Wednesday) Muscle groups hit: Biceps, Forearms, Triceps 1) Standing barbell biceps curls: 3 sets x 8-12 reps 2) a) Close grip bench: 3 sets x 8-12 reps (DROP SETS) OR b) Standing DB OHP: 3 sets x 8-12 reps 3) Preacher curls: 3 sets x 8-12 reps 4) Decline skull crushers: 3 sets x 8-12 reps 5) Pinwheel curls (one armed):3 sets x 8-12 reps 6) Alternating curl: 1 set to failure (TRIPLE DROP) 7) One armed cable tricep extension: 3 sets x 8-12 reps 8) Forearm curl superset: 3 sets x 8-12 reps 9) Nautillus Curl machine (OCCLUSION + DROP) 10) Nautilus tricep (OCCLUSION + DROP) Deadlift day (Tuesday) Muscle groups hit: Traps, Mid-back, Lats 1) BB Shrugs: 3 sets x 8-12 reps (STRIP SET TO DB) 2) T-Bar Rows: 3 sets x 8-12 reps 3) Bent over BB row: 3 sets x 8-12 reps 4) Wide Lat pulldown (overhand): 3 sets x 8-12 reps 5) Back Hyperextension: 3 sets x 3-6 reps (POWER) 6) One armed DB rows: 3 sets x 8-12 reps Weight Reps 1 2 3 4 5 6