Squats: *2-3 warm-up sets of 10 reps 2 sets max reps with 10 Repetition Max

1 set max reps with 20RM Squats done w/free wts. Going deep & .top of the thigh break

parallel with ground MO

ND

AY

Bench Press: *2-3 warm-up sets of 10reps 3-4 sets max reps with 10RMIncline Press: *1 warm-up set of 10 reps 3-4 sets max reps with 10RM

Hanging Leg Raises: 4 sets max reps Crunches 4 sets max reps

TUE

SDA

YW

ED

NE

SDA

YTH

UR

DA

YF

RID

AY

Leg Press: *2-3 warmup sets of 20 reps 3sets max reps with 20RM Leg Curls: 4 sets max reps with 12RMLeg Extensions: 4 sets of max reps with 12RM Standing Calf Raise: *2 warm-up sets of 15, 4 sets max reps with 15RM

Cable crossover or Pec Fly Machine: 4 sets max reps with 15RM

Standing DB Curls: 4 sets 15 reps (get a good pump, but go all the way to failure) Flex biceps hard on each rep!

A Dave GoodinRoutine

Legs

Chest

*Pre-contest.

Training

DAY OFF

DAY OFF

SUN

DA

YSA

TURD

AY

Abs,cardio,posing practice

Back

Shoulders and Arms

Lat Pulldowns: *1 warm-up set of 10 reps, 3 sets max reps with 10RM

Seated Cable Row: 4 sets max reps with 10RMHigh Pulley Row or Hammer Strength High Row: 4 sets of max reps with 10RM

For more on Dave Goodin go to : www.davegoodin.com

Rear delt fly or bent over lateral: 4 set max reps with 12RMSeated DB Curls: *1 warm-up set of 10, 4 sets max reps with 10RM

Seated Overhead D.B. Press: *1-2 warm-up sets of 10, 4 sets max reps with 10RM

Lateral Raise: 4 sets max reps with 12RM

Deadlifts: *1-3 warmup sets of 8 reps, 2 sets max reps with 6RM

Partial Deadlifts: 3 sets max reps with 15RM (from the knees up,with legs just slightly bent)