The coaching program in Section I focuses on creating a basis of strong muscle mass for bodybuilding. When you’ve achieved the required dimension and power, you possibly can start refining your physique in Section II with elevated quantity and depth on every coaching day to encourage muscle hypertrophy or “pump.”
Section II goals to sculpt and outline the muscle mass you’ve gained into a formidable physique with an emphasis on the overall standards for bodybuilding competitions. With this part, you’ll even be centered on sustaining your lean muscle mass whereas rising your definition by way of gradual fats loss or “leaning out.”
Denise’s coaching transitioned into Section II when her competitors was six weeks out, which gave her physique composition time to alter. Everyone seems to be somewhat completely different in how their physique responds to train and weight loss program. A very good tempo for fats loss is one to 2 kilos per week, so hold this timeline in thoughts to find out how lengthy your Section II needs to be to fulfill your private fats loss aim earlier than competing. For some nice recommendations on tips on how to burn fats effectively, click on right here.
When you’ve achieved balanced muscular improvement, symmetry and definition, have a look within the mirror – you simply could be able to enter your first competitors.
Good luck!
Kristy Appelhans
Sr. Director, International Publish-Market Medical Surveillance
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PHASE II: Superior Bodybuilding Weight Coaching Program
As at all times, keep in mind to take heed to your physique and at all times use warning when lifting and not using a coaching companion.
MONDAYS/WEDNESDAYS/FRIDAYS
Arms
Bicep barbell curls: 3–4 units of 10 reps
Overhead tricep dumbbell extensions: 3–4 units of 10 reps
Standing bicep cable curls: 3–4 units of 10 reps
Tricep cable pushdown: 3–4 units of 10 reps
Focus curls: 3–4 units of 10 reps
Dips: 3–4 units of max reps*
Shoulders
Seated army press: 3–4 units of 10 reps
Lateral dumbbell raises: 3–4 units of 10-12 reps
Bent over dumbbell reverse fly: 3–4 units of 10–12 reps
Abs
Leg raises: 4–5 units of 24 reps
Crunches: 4–5 units of 25 reps
Indirect twists: 4–5 units of 25 reps
TUESDAYS/THURSDAYS/SATURDAYS
Chest
Flat bench press: 3–4 units of 10 reps
Incline bench press: 3–4 units of 10 reps
Dumbbell chest fly: 3–4 units of 10–12 reps
Again
Bent over dumbbell row: 3–4 units of 10 reps
Excessive row: 3–4 units of 10 reps
Seated close-grip row: 3–4 units of 10 reps
Large-grip lat pulldowns: 3–4 units of max reps*
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