Leading into the Arnold Classic in March, my training is based on volume and quality. In every rep, every set and every session, I focus on contracting the muscle I’m working with the same intensity I would bring to the stage. I’ve changed up some of my heavier weight sessions for lighter sessions with higher reps, which allows me to focus on form and control. This style of training gives every single rep purpose and helps to keep me motivated in what is set to be a very busy 2015. As well as the Arnold Classic, I’ll also be competing in the Pittsburgh Pro, New York Pro and Toronto/Canada Pro in 2015. Whatever it takes to get to the Olympia! Every day I’m asked about my training routine – the type of exercises I do, the number of sets, number of reps, and how I split my training days between body parts. So, for all of those who have asked, here are the answers – a STING exclusive sneak peak at my current training plan. It’s all about the volume!
Monday - Back Pull Overs - 5 x sets of 20 reps (pre-exhaustion ) Close Grip Lat Pull Down - 2 x sets of 12-15 reps (warm up sets), followed by 4 x sets of 8 reps (working sets) Cable Stiff Armed Lat pull down, superset with Cable Bent Over Row - 3 x sets of 15 reps Seated Isometric Lat Pull Down - 5 x sets of 12 reps (with drop set) Circuit Finisher – 4 x sets of the following exercises, with no rest between: 8 Pull ups / 20 Leg raises/ 15 Body weight rows/ Plank to failure – at least 45 seconds.
Tuesday - Shoulders Seated Dumbbell Lateral Raise - 100 reps in total, completed in no more than 3 sets Seated Shoulder Press - 2 x sets of 12-15 reps (warm up sets), followed by 4 x sets of 8 reps (working sets) Incline Bench Barbell Front Raise - 4 x sets of 8 reps, with a 1 second hold Circuit Finisher - 4 x sets of the following exercises, with no rest between: 12 x Arnold press/15 x Resistance band front raises/Isometric hold (20 secs)/Resistance band hold (30-60 secs)
Wednesday - Hamstrings/Glutes Dumbbell deficit stiff leg deadlifts - 5 x sets of 10 reps Iso-lateral hack squat 4 x sets of 10 reps, superset with bi-lateral hack squat 4 x sets of 30 reps Dumbbell lunges (dumbbells held at shoulders) - 2 x sets of 50 reps (25 each leg) Cable stiff legged kickbacks - 3 x sets of 15 reps, superset with Single leg, alternating step ups - 30 reps for time Leg press drop set - 5 x sets of at least 15 reps. Aim for 3-10 reps at starting weight, then drop weight and complete and additional 4-6 reps before dropping weight again.
Thursday – Rest Day! Friday - Arms Skull crushers - 2 x sets of 12-15 reps (warm up sets), followed by 4 x sets of 8 reps (working sets) Overhead straight bar extension - 3 x sets of 15 reps, superset with Cable extension hold contraction (15 seconds) Single arm cable kickbacks 6 x sets of 10 reps with no rest between (drop weight if necessary to keep weight between 8-10 rep range) Pull ups - 6 x as many reps as possible (AMRAP) with strict form Standing double bicep cable curl (2 second hold) - 4 x sets of 10 reps Resistance Band Curl - 4 x sets of 10-15 reps Circuit Finisher - 3 x sets of the following exercises, with no rest between: 12 Incline dumbbell curls/10 preacher curls/8 concentration curls
Saturday - Shoulders Cross training circuit 3 sets (for time) - 10 Clean and press / 20 commandos / 10 upright row / 10 TRX rear delt flys / 20 shrugs / 10 jack knifes 3 sets (for time) - 40 Cable crunches / 15 Hanging leg raises/ 30 Kettle bell swings/ 20 Ball slams
Sunday - Quads / legs Squats (heavy) - 5 x sets of 5 reps Leg extension with pause at top of each contraction - 4 x sets of 30, superset with Sissy squats – 4 x sets of 15 reps Smith machine front squat - 4 x sets of 25 reps Hack squat calf complex – Complete 2 sets of the following circuit, stretching calves for 30 seconds between sets: 8 single / 8 double/ 12 slow negative / 6 high rep partials.
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Leading into the Arnold Classic in March, my training is based on volume and quality. In every rep, every set and every session, I focus on contracting the muscle I’m working with the same intensity I would bring to the stage. I’ve changed up some of my heavier weight sessions for lighter sessions with higher reps, which allows me to focus on form and control. This style of training gives every single rep purpose and helps to keep me motivated in what is set to be a very busy 2015. As well as the Arnold Classic, I’ll also be competing in the Pittsburgh Pro, New York Pro and Toronto/Canada Pro in 2015. Whatever it takes to get to the Olympia! Every day I’m asked about my training routine – the type of exercises I do, the number of sets, number of reps, and how I split my training days between body parts. So, for all of those who have asked, here are the answers – a STING exclusive sneak peak at my current training plan. It’s all about the volume! Monday - Back Pull Overs - 5 x sets of 20 reps (pre-exhaustion ) Close Grip Lat Pull Down - 2 x sets of 12-15 reps (warm up sets), followed by 4 x sets of 8 reps (working sets) Cable Stiff Armed Lat pull down, superset with Cable Bent Over Row - 3 x sets of 15 reps Seated Isometric Lat Pull Down - 5 x sets of 12 reps (with drop set) Circuit Finisher – 4 x sets of the following exercises, with no rest between: 8 Pull ups / 20 Leg raises/ 15 Body weight rows/ Plank to failure – at least 45 seconds. Tuesday - Shoulders Seated Dumbbell Lateral Raise - 100 reps in total, completed in no more than 3 sets Seated Shoulder Press - 2 x sets of 12-15 reps (warm up sets), followed by 4 x sets of 8 reps (working sets) Incline Bench Barbell Front Raise - 4 x sets of 8 reps, with a 1 second hold Circuit Finisher - 4 x sets of the following exercises, with no rest between: 12 x Arnold press/15 x Resistance band front raises/Isometric hold (20 secs)/Resistance band hold (30-60 secs) Wednesday - Hamstrings/Glutes Dumbbell deficit stiff leg deadlifts - 5 x sets of 10 reps Iso-lateral hack squat 4 x sets of 10 reps, superset with bi-lateral hack squat 4 x sets of 30 reps Dumbbell lunges (dumbbells held at shoulders) - 2 x sets of 50 reps (25 each leg) Cable stiff legged kickbacks - 3 x sets of 15 reps, superset with Single leg, alternating step ups - 30 reps for time Leg press drop set - 5 x sets of at least 15 reps. Aim for 3-10 reps at starting weight, then drop weight and complete and additional 4-6 reps before dropping weight again. Thursday – Rest Day! Friday - Arms Skull crushers - 2 x sets of 12-15 reps (warm up sets), followed by 4 x sets of 8 reps (working sets) Overhead straight bar extension - 3 x sets of 15 reps, superset with Cable extension hold contraction (15 seconds) Single arm cable kickbacks 6 x sets of 10 reps with no rest between (drop weight if necessary to keep weight between 8-10 rep range) Pull ups - 6 x as many reps as possible (AMRAP) with strict form Standing double bicep cable curl (2 second hold) - 4 x sets of 10 reps Resistance Band Curl - 4 x sets of 10-15 reps Circuit Finisher - 3 x sets of the following exercises, with no rest between: 12 Incline dumbbell curls/10 preacher curls/8 concentration curls Saturday - Shoulders Cross training circuit 3 sets (for time) - 10 Clean and press / 20 commandos / 10 upright row / 10 TRX rear delt flys / 20 shrugs / 10 jack knifes 3 sets (for time) - 40 Cable crunches / 15 Hanging leg raises/ 30 Kettle bell swings/ 20 Ball slams Sunday - Quads / legs Squats (heavy) - 5 x sets of 5 reps Leg extension with pause at top of each contraction - 4 x sets of 30, superset with Sissy squats – 4 x sets of 15 reps Smith machine front squat - 4 x sets of 25 reps Hack squat calf complex – Complete 2 sets of the following circuit, stretching calves for 30 seconds between sets: 8 single / 8 double/ 12 slow negative / 6 high rep partials.
