Competition training split

  

Morning Workout (Monday) - Back and Chest:

1. Deadlifts: 5 sets of 10/8/6 reps
2. Weighted chin-ups behind the neck: 4 sets of 15/12/8/6 reps
3. Incline barbell presses: 4 sets of 15/12/8/6 reps
4. Bench presses: 4 sets of 15/12/8/6 reps
5. Chin-ups to the front: 4 sets of 15/12/8/6 reps
6. Dumbbell flyes: 4 sets of 10 reps
7. Wide-grip bent-over barbell rows: 4 sets of 12 reps
8. Nautilus pullovers: 4 sets of 15 reps
9. Dips: 4 sets to failure
10. Cable flyes: 4 sets of 12-15 reps

Evening Workout (Monday) - ,:

1. Leg extensions: 5 sets of 12 reps
2. Squats: 5 sets of 15-20 reps
3. Front squats: 5 sets of 12-15 reps
4. Leg curls: 5 sets of 12 reps
5. Hack squats: 5 sets of 15 reps
6. Leg curls (1 to 10 method): Adjust the weight for each set
7. Straight-leg deadlifts (standing on a block): 3 sets of 6 reps

Calves and Abs (Every Evening Workout):

1. Calves: Alternate foot positions (toes in, forward, out)
   • Donkey calf raises: 5 sets of 15 reps
   • Standing calf raises: 5 sets of 10 reps
   • Seated calf raises: 5 sets of 15 reps
   • Front calf raises: 5 sets of 15 reps
2. Abdominals (No rest between exercises):
   • Incline bent-knee situps: 30 reps
   • Incline bent-knee situps with a twist: 30 reps
   • Chinning-bar leg raises (straight leg): 20 reps
   • Chinning-bar leg raises (bent leg): 20 reps
   • Crunches: 50 reps
   • Bent-knee leg raises: 50 reps
   • Alternate leg pulls: 30 reps on each side
   • Seated leg tucks: 30 reps
   • Seated twists: 100 reps on each side
   • Rear leg raises: 50 reps on each side
   • Side leg raises (straight leg): 30 reps each side
   • Side leg raises (bent leg): 30 reps each side
   • Rear scissors: 50 reps

Remember to maintain proper form, stay hydrated, and get adequate rest between workouts. Good luck with your competition training! 🏋️‍♂️💪