“you need a disciplined and dedicated program that will help you transform your body so you have the muscle shape and tone that the judges may be looking for in a competition,” explains shannon dey, founder and ceo of bombshell fitness. stick with the plan as closely as possible, substituting exercises for a given part only when you don’t have access to the equipment. this phase of the program is all about laying the groundwork so you’re set to take on the challenges ahead. your overall goal here is to create a muscular balance throughout the body. start with a plan of 3–5 days a week of cardio in phase 1. if necessary, you can add either time or days as you progress to phase 2. in phase 3, you’ll need to either raise the time and intensity or lower it, depending on where your body-fat levels are at this time.
5. barbell booty dip: 4 sets of 12, 10, 8, 6 (tip: place a barbell over your hips (use a foam pad for comfort), keeping your shoulders on a bench and your feet flat on the floor, knees bent about 90°. 3. barbell upright row: 4 sets of 12, 10, 8, 6 (tip: keep the barbell close to your body as you lift and lower the weight.) 5. rear-delt high rope pull: 4 sets of 12, 10, 8, 6 (tip: keep your elbows high and wide as you pull the rope toward your head.) 5. t-bar row: 4 sets of 12, 10, 8, 6 (tip: you can use a t-bar or a barbell with one end locked into a landmine or secured on the floor.) 6. good morning: 3 sets of 10 (tip: maintain an arch in your lower back at all times; keep the load relatively light until you get the form down.) 1. e-z bar curl: 5 sets of 15, 12, 10, 8, 6 (tip: keep your abs tight and your body still throughout the exercise to put all of the focus on the biceps muscles.)
if you prefer to follow the meal plans, then you will simply multiply all of the fats in the program x .9. for example, if a meal training. this is a sample of my training 8 weeks prior to my first competition. training changed weekly, standard for figure competitions in the foreseeable below is a sample daily meal plan similar to what nicole used., physique competition workout plan, physique competition workout plan, female physique competition diet plan, 12 week body transformation workout plan pdf, female workout plan pdf.
rock your first bikini competition with this comprehensive training program. by shannon dey and gennifer strobo. 12 weeks to a competition body training plan | muscle & fitness this olympic weightlifting routine is an example of how olympic-style lifts can be incorporated. olympic lifting programlifting workout and diet plan. all phases. step-by-step with pictures. for beginners. prep made simple., competition workouts, female fitness competition diet, 8 week contest prep diet female, 12 week shred women’s edition pdf free
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