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Click image below to-download James St Leger's weeks routine
Click image below to-download Theo "RickVick" Johnsons routine
Click image below to download Dr Layne Nortons Routine.
This is one of the routines I did for the month leading up to my fist figure competition to get lean and cut. For this routine cut your rest time down to about 30 seconds.On drop sets you continue to the next weight with no rest in between. I did 30 min high intensity or 40 min low intensity cardio 6 to 7 days a week.
Flat DB Presses
4 sets/10 reps at 70, 8 reps at 75lbs, 6 reps at 80lbs, 10 reps at 70lbs.
Chest Press Machine
4 sets/20 reps at 175lbs, 15 reps at 190lbs, 12 reps at 205lbs, 20 reps at 175lbs.
Seated Fly's (Cables)
4 sets/12 reps at 50lbs, 10 reps at 55lbs, 6-8 reps at 60lbs, 12 reps at 50lbs.
Incline DB Presses
4 sets/10 reps at 60lbs, 8 reps at 65lbs, 6 reps 70lbs, 10 reps at 60lbs.
Incline DB Fly's
4 sets/10 reps at 35lbs, 8 reps at 40lbs, 6 reps at 45lbs, 10 reps at 35lbs.