Cardio
I do cardio 5
days a week (off season). When I’m prepping for a show, it’s 7 days a week and
it is always first thing in the morning on an empty stomach … at least 40
minutes. When I come closer to the show, I add more cardio after training in the
evening. Another 40 minutes.
Weight training
I train 6-7
days a week when prepping for a show. I train Abs 3 times a week.
Monday
Chest
Pre-exhaust with cable crossovers
incline presses
hammer strength lateral press
decline press
peck deck
Triceps
Straight bar pressdowns (cable machine)
ropes (cable machine)
V-bar pressdowns
lying extensions (skull crushers)
Abs
100-150 reps
Tuesday:
Back
Chin-ups (3 sets of 10-12)
seated cable rows (wide-grip)
seated cable pulldowns (close-grip)
dumbbell rows
overhead pulldowns
Wednesday:
Cardio and Abs
Thursday:
Hamstrings
Seated hamstring curls
lying hamstring curls
stiff-leg deadlifts
lunges
Calves
Standing calf raises
seated calf raises
calf presses (leg press machine)
free-standing calf concentration isolations (squatting down to the
floor and flexing your calves)
Friday:
Shoulders
Dumbbell laterals (side and front) increasing weight through 4 sets
upright rows
rear delts
dumbbell shrugs
Biceps
Seated alternating DB curls
standing barbell curls
preachers (machine to failure)
Abs
100-150 reps
Saturday: Cardio
Sunday:
Quads
Light leg extension warm up followed immediately by seated hamstring
curls
(3 sets light weights)
squats
leg press
hack squats
seated leg extensions
lunges
My Cutting Up Diet
Meal 1: 1/4 cup oats, 4 egg whites
Meal 2: 6 oz. Tilapia, 1 cup broccoli
Meal 3: 6 oz. chicken, 1 cup asparagus
Meal 4: 2 scoops of protein, 1/4 cup raw almonds
Meal 5: 6 oz. turkey, 1 cup broccoli
Meal 6: 5 Egg whites w/1 whole eggs before bed
1 1/2 gallons of water per day
Off season I still eat fairly clean. My favorite
foods when not getting ready to compete are, Mexican food, sushi, popcorn and
cereal.
So have fun, Lots of Love, and eat right.
Good luck with the
Program guys
Amy Kessler
