In Sept 2011 i will be competing in the GNC IFBB North Americans and then in Oct 2011 at the NPC Nationals. I am in the hunt for my IFBB Pro Card.
Below is my training schedule till the middle of November. Then I will switch up my days.
My focuses for this program are
Upper chest development
overall arm development
thickness in back
increase in hamstring thickness
5am - Back (heavy)
2:45pm - Chest and Front Delts (heavy)
5am - Bicep and Tricep (high reps 15's)
2:45pm - Abs
5am - Hamstrings (heavy) and Glutes (isolate glutes)
2:45pm - Quads (heavy) and Glutes (glutes included)
5am - Posterior Delts, Medial Delts, Traps and Neck
2:45pm - Calves (heavy), Chest and Back (high reps 15's)
5am - Bicep (heavy)
2:45pm - Tricep (heavy)
Cardio - and make up muscles
Last edited by The Spartan; 09-16-2010 at 02:58 PM.