Cardio - 30 minutes, 7 days a week

I usually choose the treadmill or elliptical trainer at the gym. I own my own treadmill (Life Fitness 9500HR) which is currently awaiting repairs. Hopefully the technician will be here early next week and I can swear off of sweaty public gyms again!! I try to do my cardio around 5:30 a.m. on an empty stomach.

Resistance Training - 4 days per week. All exercises are performed in 3 sets, pyramid style, reps 10, 8, 6,  using as heavy of weights as possible. As contest prep goes on, weights will be reduced to correspond with fewer carbs/calories and the resulting decrease in energy/strength. I own my own equipment, so my work is done exclusively with dumb bells and cables using standard weight plates (not the "pin" or 'Bowflex' type). I consider loading and unloading the weights to be an added bonus to the workout!

Monday - Legs

Sumo Squats

Leg Extensions

Hamstring Curls

Abductors

Adductors

Standing Hip Extensions

Bicycle Crunches (a tiny bit of ab work)

Tuesday - Back & Triceps

Lat Pulldowns

Tricep Pushdowns

DB Rows

O/H Tricep Extensions

Cable Low Rows

DB Kickbacks

DB Deadlifts

Ball Crunches

Wednesday - off, cardio only

Thursday - Chest & Bicep

DB Bench Press - Flat

Bicep Curls

DB Flyes

Hammer Curls

DB Bench Press - Incline/Decline alternating

Vertical Leg Crunch

Friday - Shoulders

Side Lat Raises

Shoulder Press

Rear Delt Raises

Upright Rows

Shrugs

Plank (for the 'core')

Saturday & Sunday - off, cardio only