With my preparations going for the NPC Europa, my daughter, Molly, in town and a busy personal training schedule, last week was really hectic. On Tuesday Tricia wasn’t able to train with me, so I super-setted chest and back. I really got an outstanding pump in my chest and lats and was exceptionally strong in my rowing exercises, even though I was doing chest exercises on the front end of the super-sets. On Wednesday Tricia joined me for a shoulder workout. On Thursday we finished off the week of training with biceps, triceps and abs. On Friday I worked a few hours in the morning then drove to Dallas for the weigh-in. After the weigh-in Diana and I went down to the hotel fitness facility where I did a light full-body workout.
Tuesday Chest and Back super-sets
Bench Press/High Pulley Row 8 super sets Bench Press 3-15 reps Rows 8-15 reps (I did a new personal best in weight on the High Pulley Rows!)
Incline Press/Seated Cable Row 6 supersets Inclines 10, 10, 8, 4, 8, 18 Rows 10, 10, 8, 8, 12, 18
Pec Fly Machine/Straight Arm pulldowns 4 supersets 10-12 each
Wednesday Shoulders:
Seated DB Press 7 sets 20, 15, 15, 12, 12, 10, 10
Lateral Raise 5 sets 12-15 reps
Rear Delt Machine flys 5 sets 12-15 reps
Thursday Arms, abs:
Pressdowns 5 sets 12-15 reps
Seated Tricep Ext 4 sets 15-20 reps
DB Curls 4 sets 10-12 reps
Cable Curls 4 sets 10-12 reps
Hammer Curls 3 sets 10 reps’
Crunches 5 sets 12-16 reps
Dips 40, 30, 23
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