Hey, how would you guys rate a routine by Aaron Curtis’ from his 2012 contest prep.
Training Split:
Monday: Shoulders/Triceps
Tuesday: Back/Rear Delts
Wednesday: Off or Abs/Calves
Thursday: Chest/Biceps
Friday: Quads/Hams
Saturday: Off or Extra weak point training
Sunday: Off
Monday â?? Shoulders/Triceps
DB Shoulder Press 1-3 x 6-12
Smith Machine Shoulder Press 1-3 x 6-12
DB Lateral Raise (seated) 1-3 x 8-15
DB Shrug 1-3 x 8-15
Dips 1-3 x 6-12
Close Grip Bench1-3 x 6-12
Close Grip Overhead Press (I made this up, triceps tendons donâ??t like isolation stuff) 1-3 x 6-12
Tuesday â?? Back/Rear Delt
Chin-Up (close, neutral grip) 1-3 x 6-12
Lat Pulldown (supinated grip) 1-3 x 6-12
Barbell Row (pronated grip) 1-3 x 6-12
Seated Row (neutral grip) 1-3 x 6-12
Rear Cable Fly (for rear delts) 1-3 x 8-15
Deadlift 1-3 x 6-12
Wednesday â?? Off or Calves/Abs
Standing Calf Raise 1-3 x 8-15
Calf Press (on 180 deg leg press) 1-3 x 8-15
Hanging Leg Raise 2 x 10-15
Weighted Sit-Up (decline bench) 2 x 10-15
Thursday â?? Chest/Biceps
Bench Press 1-3 x 6-12
DB Low Incline Press 1-3 x 6-12
Barbell Incline Press 1-3 x 6-12
Cable Fly 1-3 x 8-15
Barbell Curl 1-3 x 6-12
DB Incline Curl 1-3 x 6-12
Reverse Cable Curl 1-3 x 6-12
Friday â?? Quads/Hams
Squat 1-3 x 8-15
Leg Press (45 deg) 1-3 x 8-15
Lunge (stationary, alternating) 1-3 x 8-15
Straight Leg Deadlift 1-3 x 6-12
Seated Leg Curl 1-3 x 6-12
Saturday â?? Off or Weakpoint Training
Various triceps/biceps work, higher reps, shorter rests.
Sunday â?? Off