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Posted 13 January 2013 by Su Farrell, (Created by Phil Learney)

Part 1: Su Farrell's Competition


Prep - Training 16 weeks out

This is my training 16 weeks out from competition consisting of a 3 day split. Competition diet has not started at this point so my diet is clean but not super strict. Both my training and nutrition is designed by my Coach, Phil Learney.

Day One - Back, chest and arms

Deadlifts: 5 sets x 5 reps, 120sec rest

Incline Prone Row: 4 sets x 8-15 reps, tempo 2121, 60sec rest

Cable Lat Pulldown: 4 sets x 8 – 15 reps, tempo 2121, 60sec rest

Incline Dumbbell Press: 4 sets x 8 – 15 reps, tempo 2121, 60sec rest

Machine flat press: 4 sets x 12 – 15 reps, tempo 2121, 60sec rest

Cable flyes: 3 sets x 12 – 15 reps, tempo 2121, 60sec rest

Bicep EZ Curl: 3 sets x 15 reps, 2121,
EZ Bar Skull Crusher: 3 sets x 15 reps, tempo 2121, 60sec rest

Hammer Curls: 3 sets x 15-20 reps, tempo 2121
Rope Pressdown: 3 sets x 15 reps, tempo 2121, 60sec rest

Day Two - Legs and shoulders

Squat: 5 sets x 5 reps, tempo 20X0, 120sec rest

Hack squat: 3 sets x 15 reps, tempo 2121, 60sec rest

Leg extension: 3 sets x 15 reps, tempo 2121, 60sec rest

Dumbbell stiff leg deadlift: 3 sets x 15 reps, tempo 2121, 60sec rest

Lying leg curl: 3 sets x 8 reps, tempo 2121, 60sec rest

Walking lunge: 3 sets x 15 reps, 60sec rest

Dumbbell push press: 4 sets x 8 reps
Seated Dumbbell press: 4 sets x 12 – 15 reps, tempo 2121
Leaning cable lat raise: 4 sets x 15 reps, tempo 1111, 60sec rest

Day Three - Calves and abs

Smith machine calf raise: 4 sets x 12 reps, tempo 2121, 45sec rest

Seated calf raise: 4 sets x 12 reps, tempo 2121, 45sec rest

Standing bodyweight calf raise: 4 sets x 20-25 reps, tempo 2121, 45s rest

Captain's chair: 4 sets x 15 reps, 45sec rest

BOSU oblique crunch: 4 sets x 15 reps, 45s rest

Cable crunch: 4 sets x 15 reps, 45sec rest

Rest every 7th day.

Su Farrell's Facebook: Fanpage

Su Farrell's CutAndJacked.com: Interview

Part 2: Su Farrell's Figure Competition Prep: 12 weeks out

Part 3: Su Farrell's Figure Competition Prep: 6 weeks out