Tuesday: Legs
1) Squats: 2x15, 2x10, 1x8
2) Leg Press: 3x12
3) Lunges: 5x20
4) Leg ext: 4x15
5) Leg Curls: 4x12, superset with hamtracker, 4x12
6) Stiff-leg deadlifts with a slight bend 3x12
Monday (leg focus):
• 4 x 10 deep squats Smith Machine
• 4 x 10 prone hamstring curl
• 4 x 10ea. leg Pistol Squats
• 4 x 10 straight leg dead lifts
• 4 x 10 sumo squats with dumbbell
• 3 x 20 calf raise
Thursday (glute focus):
• 3 x1 5 resistance band kick backs
• 3 x 10 plyometric box jumps
• 3 x 10 one legged dead lifts with dumbbell
• 3 x 15 glute kick ups on hamstring curl machine or 3x 5 Glute Ham Raise * Some exercises may be performed in a circuit or as supersets.
I do plyometrics on Fridays also, it help to really shape my legs and glutes and gives me that extra cardiovascular boost for the weekend.
My abs workout consists of 3 days a week with 2 days being high rep, no weight and the middle day weighted low rep workouts.
When in contest preparation I do cardio 5-6 days a week for about 20-30 minutes. I have a very high metabolism and too much cardio is not beneficial for me. My favorite cardio equipment is the Summit Climber. It also helps me to strengthen my legs which are my weakest body part. Off season cardio is very sporadic for me. I usually try to get about 3 days a week for 30 minutes in when I can.
