figure competition workout plan

> phase 1, weeks 1–4: complete all workouts as outlined in the base program on page 2. each week, swap one exercise per body part for a new one from the exercise exchange list on page 3. do cardio five days a week for 45 minutes. on chest day, do one set of close-grip pushups to failure between each exercise. on chest day, do one set of incline pushups to failure between each exercise, keeping hands slightly narrower than shoulder-width apart. ● lean forward from your hips, upper body extended over the top edge of the bench, and grasp a weight plate with both hands.

● raise the dumbbells out to your sides in a wide arc to about shoulder level. the last week of your plan is when all your nutrition and training come together. to look your absolute best for your moment in the spotlight, follow these final instructions in the days leading up to the competition. monday: back/bi’s perform all back exercises outlined in day 1 of the program, plus two biceps exercises from the exercise exchange list. all 3 days: cardioeach day do 30 minutes of high-intensity intervals (including a five-minute warmup and cooldown) on the stepmill, or walk briskly on a treadmill set to 10% incline.

> phase 1, weeks 1–4: complete all workouts as outlined in the base program on page 2. each week, swap one exercise sample workout plan for figure contest preparation. day 1: back, abs. 1. seated cable rows. day 1: shoulders (heavy) day 2: legs and abs (quads/ hams/ calves) day 3: triceps + biceps. day , figure competition workout plan pdf, figure competition workout plan pdf, physique competition workout plan, competition training program, female physique competition diet plan.

strength training exercises such as lunges, push-ups, squat jumps, squats, dips, crunches and planks will provide a challenging workout that requires nothing more than your body weight to build and sculpt muscle for a female figure competition. tracy chapman shares her strict bikini competition diet and weekly workout plan that get her body ready to rock a 12 week women’s bikini prep workout program. this workout, designed by womens bikini competitor traisha , figure competition diet 20 weeks out, women’s physique training program, figure competition diet 12 weeks out, competition workouts

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