My Training Program for Musclemania Universe'08
My training from eight weeks out to day 13 prior to my contest
A four day split - three days training and cardio, one day off
Day 1:
Morning: HIIT cardio (treadmill or stair climber) - 20 min + ABS (5-6 sets)
Evening: back (10-12 sets), traps (3-4 sets), delts (12 sets)
Day 2:
Morning: HIIT cardio (treadmill or stair climber) - 20 min + ABS (5-6 sets)
Evening: chest (7-8 sets), quads (6 sets)
Day 3:
Morning: HIIT cardio (treadmill or stair climber) - 20 min + ABS (5-6 sets)
Evening: biceps + triceps (6+6 superseting), hamstrings (3-4 sets), calves (2-3 sets)
Day 4: OFF
Repeat the whole cycle
Rest between the sets: 45 - 60 sec
Exercises: basic, compound movements
Reps: 8-10
Twelve days before the contest...
Day 12 - Monday:
Training:
Evening: Back, Traps, side abs
Day 11 - Tuesday:
Training:
Morning: 20 min HIIT cardio + abs
Evening: Chest
Day 10 - Wednesday:
Training:
Evening: Delts, Side abs
Day 9 - Thursday:
Training:
Morning: 20 min HIIT cardio + abs
Evening: Arms
Day 8 - Friday:
Training:
Evening: Legs (heavy)
Day 7 - Saturday:
Training:
Morning: 20 min HIIT cardio + abs
Day 6 - Sunday:
Training:
Evening: Upper body - light (12 - 15 reps), abs
Day 5 - Monday:
Training: NO TRAINING. ONLY POSING AND ROUTINE
Day 4 - Tuesday:
Training:
Evening: Upper body - light (12 - 15 reps), abs
Day 3 - Wednesday - (Two days before the show):
Training: NO TRAINING. ONLY MANDATORY POSES AND POSING ROUTINE
Day 2 - Thursday - (One day before the show):
Training: NO TRAINING. ONLY MANDATORY POSES AND POSING ROUTINE
Day 1 - Friday - Contest day 1
Day 2 - Saturday - Contest day 2:
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My 8-week diet plan for Musclemania Universe'08
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