Final Week: Training

[B-natural]

7 days out (Saturday):
45 minutes of light/moderate cardio- Treadmill, in morning
15 minute posing practice

6 days out (Sunday):
Push Muscle Exercises as well as Calves
45 minutes of light/moderate cardio- Elliptical, post-workout
15 minute posing practice

5 days out (Monday):
45 minutes of light/moderate cardio- Stairstepper
15 minute posing practice

4 days out (Tuesday):
Pull Muscle Exercises
35 minutes of light/moderate cardio- Treadmill
20 minutes posing practice

3 days out (Wednesday):
30 minutes of light/moderate cardio- Treadmill
20 minutes posing practice

2 days out (Thursday):
Contest Day run through with posing rounds 15 minutes. Round I: Pre-judging/Free Pose, Round II: Individual Posing, Round III: Mandatory Poses/Comparisons

1 day out (Friday):
Contest Day run through, mainly to run through Individual posing routine.

Judgment Day :cool: :Showtime!

[B-natural]

Push Muscle Training Exercises:
Chest
-DB Press
-Pushups

Shoulders
-DB Military Press
-Lateral Raise

Triceps
-Pushdowns

Calves
-Seated Calf Raise

Sets:
2

Reps:
12-15 followed by drop set of 20-25 on each set

Rest:
Minimal, less than 1 minute

[B-natural]

Pull Muscle Training Exercises:
Lats
-Lat Pulldown to front
-Reverse Grip Pulldown (v-bar)

Biceps
-Cable Curl

Traps
-DB Shrugs

Legs
-Lunges (optional)

Sets:
2

Reps:
12-15 followed by drop set of 20-25 on each set

Rest:
Minimal, less than 1 minute