By: House

Competition training strategy of AnimalPak's House!

Right now I'm about 7 weeks out from a show. During my training, I hit every muscle group once a week--trying to get 15-20 sets on major muscle groups and 9-12 on minor muscle groups. Here's the rep scheme I use: a pyramid down on the core lifts 12, 10, 8, 6, 12. On accessory movements, I use 4 sets of 8-10 reps. Finding a weight that I fail at to fall in this rep range. I do all my sets to failure without breaking down my form. The split I work with is a two-day on, one off, three on, one off, two on, one off, three on, one off, etc.

Day One: Chest

Incline Bar: 12, 10, 8, 6, 12
Flat DB Flyes: 4 x 8-10
Decline DB Presses: 4 x 8-10
Incline Cable Flyes: 4 x 8-10
Standing Cable Cross: 3 x 8-10

Day Two: Back

Deadlift 12, 10, 8, 6, 12
Lat Pulldown (wide): 4 x 8-10
Bent-Over Row Bar: 4 x 8-10
Lat Pushdowns: 4 x 8-10
Good Mornings: 3 x 8-10

It takes many long hard days of bust your ass training to build a house worth a damn. To build this house the AnimalPak way require you to transcend all that other crap training of the past and bust your ASS!

Day Three: Rest

Day Four: Arms & Abs

Straight Bar Curls: 12, 10, 8, 6, 12
Decline Skullcrushers: 12, 10, 8, 6, 12
Hammer Curls: 4 x 8-10
Tricep Pushdowns: 4 x 8-10
Incline DB Curls: 3 x 8-10
Tricep Cable Kickbacks: 3 x 8-10
Decline Ab Crunches (with plates): 4 x failure
Ab Crunches (on cable): 4 x failure
Leg Lifts (with weights on feet): 4 x failure

Day Five: Shoulders

Standing Military Presses: 12, 10, 8, 6, 12
Side DB Raise: 4 x 8-10
Front Bar Raise: 4 x 8-10
Bent-Over Rear Delts (cable): 4 x 8-10
Upright Bar Rows: 4 x 8-10
Shrugs (in front bar): 3 x 8-10
Shrugs (in back bar): 3 x 8-10

Day Six: Legs

Squats: 12, 10, 8, 6, 12
Lunges: 4 x 8-10
Leg Curls: 4 x 8-10
Leg Extensions:4 x 8-10
Stiff-Leg Deadlifts: 3 x 8-10
Leg Press Calf Raises: 4 x failure high reps
Seated Calf Raises: 4 x failure high reps
Rev Calf Raise Sled: 4 x failure high reps

Day Seven: Rest, then repeat on day one

As of now, I am doing cardio seven days a week cutting down for my comp. So on rest days I still do cardio and body weight abs. My cardio time is 120 minutes/day right now. I break it down into 3 sessions: 30 minutes before the first meal, 60 minutes after lifting, and 30 minutes before bed. Shit, how I love cardio.

Tags: bodybuilding life workout programs

Thanks,