Published: April 22nd 2020

We all want to look amazing on the beach and be proud of our bodies. If you are not a stranger to working out, you are surely aware of the fact that targeting glutes and burning fat can be difficult. Therefore, it is never too soon to start exercising and sculpting those muscles! These simple exercises will reward you with firmer glutes and you can even do them at home! Pick at least four of these exercises, do them four times a week and soon you will begin to see some positive changes in your butt area.

The bridge

For this exercise, you will need to lie on your back, bend your knees and lift your hips so your body forms a straight line from your knees to your head. Make sure you are lifting with your hips, not your chest, otherwise you can strain your back. This exercise is not just great for your butt, but also for your abs. If it seems too easy you can always place a resistance band around your knees.

Single leg bridge

When you have mastered the bridge exercise, you can move on to the single-leg bridge. Instead of placing both feet on the ground, you should extend one leg and lift yourself off the floor using the other one. Repeat the exercise with the other leg.

Stair climbing

A simple activity such as climbing the stairs can work your glutes and help you get a firmer butt. If you live in a house without any stairs you can use a tread climber to achieve your goal. This hybrid cardio machine is quite effective in this region, so if it’s still not a part of your home gym equipment consider getting one of these affordable tread climbers.  It works as a stair climber, and also as a treadmill so it delivers both an aerobic and a strength-building exercise.

Fire hydrant

You know how male dogs lift their one leg when they are peeing on the fire hydrant (or a tree)? Well, this exercise looks exactly like that! You start on all fours and then lift one leg up to the side without shifting your torso. Make sure your back is completely straight and do not arch it. Repeat the exercise with the other leg. Although this workout is pretty simple, it can do wonders for your glutes.

Donkey kick

This exercise is similar to the fire hydrant, but instead of lifting the leg to the side, you should lift one heel towards the ceiling. Keep your knee bent and do not arch your back. Also, make sure you initiate the movement from your glutes because this exercise should be about activating those muscles, not about how high you can lift your foot.

Hip thrust

This exercise needs to be a part of your workout routine if you wish to build your glutes and have a firm butt. Place the lower part of the shoulder blades on the edge of your bed or couch and put your feet below your knees. With your knees bent push through the heels to lift your hips up. Since this exercise forces your butt to work against gravity it will really activate your glutes.

Single leg hip thrust

If you want to challenge yourself, do the previous exercise, but with one leg in the air, so the other one has to do all the lifting. The hardest part is to keep your hips leveled so that they do not fall towards one side.

Instead of squatting like crazy this spring, include these exercises into your workout routine and welcome summer with a firmer booty.

1. You will gain up to 8lbs overnight

You will gain up to 8lbs overnight. If you have cut water for your show the chances are after purely drinking again you will gain this amount in water weight. Especially if you indulge in a cheat meal after the show. Don’t freak out, this is normal. And this is water weight, NOT fat!

2. Your coach should write you a reverse diet.

Your coach should write you a reverse diet. If they haven’t already mentioned this, ask them. You need to get back up to your maintenance calories ASAP but you need to do this gradually. Also having a diet in place post show will stop you going crazy with bad food.

3. You will now never be happy with your body

You will now never be happy with your body! Once you have been in the best shape of your life, anything other than stage shape and you will feel “fat” and “soft”. Trust me, you are not. You’re just at more of a maintainable shape. To everyone else, you still look freaking amazing!

4. You probably won’t know what to do with yourself.

You probably won’t know what to do with yourself. Less cardio, not as strict a diet, maybe even a week off from lifting! What the hell do you do with your time?!

5. Keep up your cardio.

Keep up your cardio. This will help the body slowly adjust. By all means take a week or so off from lifting but I always recommend my clients keep up some form of daily cardio. It may be shorter sessions than pre comp but it’s something.

6. You may look like a snake shedding its skin!

You may look like a snake shedding its skin! Depending on which federation you compete with you may have a very dark tan and this does not come off evenly! Scrub until you can’t scrub anymore!

7. Everyone will ask “Did you win?”.

Everyone will ask “Did you win?”. “How much money did you win”. Be honest and don’t be afraid to tell them you didn’t win. This is so much more than just a trophy.

8. Set a new goal.

Set a new goal. This will help you stay motivated and keep the post show blues from being too consuming.

9. Post show blues are real!

Post show blues are real! You will feel lost, unmotivated and even depressed. Try not to let them consume you and understand that this is normal. See point 8 and try to be positive.

10. Some say it’s physically impossible

Some say it’s physically impossible to get fat in the few days post show so don’t be afraid to enjoy a few treats. But your body is also super sensitive, so use this time wisely. This is the perfect window to grow and increase lean muscle mass so use this to your advantage!

11. Get feedback.

Get feedback. Try not to bother the show organiser as they get hundreds of emails but always order the official stage photographs. This is how you can best assess what you need to improve on for next time. Your coach also has a say here so talk things through with them and decide on a game plan for next time.

12. You CANNOT please everyone.

Remember this is a subjective sport. You CANNOT please everyone. Have an idea of what you need to look like for the class you are entering but at the end of the day, you have to be happy with the way you look. You are the one who has to walk around with this body for the rest of the year.

13. Win or lose, be proud of yourself!

Win or lose, be proud of yourself! You worked super hard to get on that stage so whatever the result, give yourself a pat on the back!

Part 1: 12 Things To Expect During Competition Prep

Written by Su Farrell

Website: www.sufarrell.com
Facebook: Facebook.com/pages/Su-Farrell-WBFF-Pro
Twitter: @sufarrellfigure
Instagram: @sufarrellwbffpro

WHAT TO EXPECT DURING SHOW PREP

I have been spending a lot of time around people who are preparing for a show for the first time ever and I think some people are unsure of the process or what to expect. I wanted to put together a list of a few pointers that might help you in understanding the journey you are embarking on. If you know what to expect, it might make it a little less tough!

1. DO NOT expect it to be easy.

DO NOT expect it to be easy...show prep should one of the hardest thing you ever do in your life. If you cruise through prep, you are not doing it correctly. Go harder!

2. Your first time will blow your mind!

Your first time will blow your mind! Every day you will see your body as you have never seen it before and this is a crazy experience. Remember to take photos of yourself along the way to monitor the journey. It may be hard but seeing your body change so drastically will make it all worthwhile!

3. Sacrifices

Be prepared to make some sacrifices. This may be your time, or socialising with friends, but show prep requires dedication and sometimes you have to be willing to make these sacrifices.

4. You will be in the best shape of your life!

You will be in the best shape of your life! Knowing that you have put everything you can into prep and knowing that you look the best you could possibly look is an amazing achievement.

5. You will be hungry!

You will be hungry! This is inevitable. If you are not, the chances are you are not doing it right.

6. You will be tired!

You will be tired! Reduced calories and hardcore training sessions should leave you pooped.

7. The mirror

The mirror will play mind games with you! You will never see yourself how others see you. This is when your Coach comes into play. And you MUST trust them. As you get further into prep, you WILL start to freak out…”I’m not lean enough”, “I’m not dropping fat fast enough”, “I’m losing all my muscles” (my particular favourite mind game!), “I’m not going to be ready”…this is normal. Trust the process.

8. Support

You will find support in the strangest places. You may find those closest to you do not support you as you may expect them to but your neighbour may come up to you and tell you how much you are inspiring them! Chances are someone is proud of you. There will always be people that will say you have “gone too far” but they just don’t understand. Be proud and don’t let anyone get to you. This is YOUR journey.

9. Thinking about food

You will be thinking about food A LOT! During the latter stages of prep, I watch The Food Network CONSTANTLY! You will see other competitors are the same and pictures of food or “food porn” as people refer to it will be rife on your social media news feeds!

10. Other competitors

Do not focus on other competitors photos…you CANNOT control what anyone else is doing. Just focus on you and your progress.

11. Peak week

Peak week (the week running up to comp) is the best part! Usually you are doing something different every day (as opposed to the rest of your prep where you do the same thing day in, day out) and you get to carb up! You will look forward to this day like a kid at Christmas!

12. Show day

Show day is so much fun! This is the moment that you get to show off all your hard work, you get to be pampered with hair and make up (guys too!) and you get to rock your banging body on stage! Enjoy it!

Part 2: 13 Things to Expect The Week Following A Competition

Written By Su Farrell

Website: www.sufarrell.com
Facebook: Facebook.com/pages/Su-Farrell-WBFF-Pro
Twitter: @sufarrellfigure
Instagram: @sufarrellwbffpro

I'm A Girl Who Lifts Heavy, And So Should You

I admit it, I'm addicted to the gym...I love weight training, I couldn't even imagine giving it up as I age. In the past few years I've gone from a frail distance runner who represented her Country, to a strong figure athlete hoping to gain an IFBB pro card.  More than ever I'm complemented on my physique, an overt display of hard work.  So with this in mind, I wonder why women like me are still such a minority in the weights area?

When it comes to females working out, there’s a glaring and insulting double standard; women should be either thin or curvaceous but never athletic or jacked. No wonder, then, that women tend to treat cardiovascular exercise as the holy grail of female fitness. So here are three of the biggest fears women I’ve worked with had at the beginning when it comes to lifting weights, and why they shouldn’t be a worry for you:

1. I shouldn’t lift weights because I will get too big

We see pictures of female bodybuilders with veins popping out of their Hulk-like shoulders, and we fear looking like them. I certainly did. Because of this, most women “only want to be toned”. They want the sleek, slender appearance of the Jessica Alba’s of the world. Now, muscle tone actually has nothing to do with the way our muscles look, and what most women desire is actually increased muscular definition and shape. But in order to improve muscular definition you first need to have a sufficient amount of muscle on your body to create the curves and shape of the body.

Not only this, but us ladies simply don’t have enough of the hormone testosterone in our bodies to ever pack on enough muscle to get ‘big’, 10x less testosterone than men in fact. Any women you see like this are generally using unnatural means to create this type of physique, and unless you purposefully seek out hormone therapy, there is simply no danger of that ever happening to you.

2. I shouldn’t lift weights because I will put on weight

At the end of the day weight is just a number. It’s only a very small piece of the puzzle and it says nothing about your body composition. I’m heavy for my height on the scales, but my muscle mass is high and my body fat sub 10% on stage.  When you weigh yourself, generally nobody else knows the number; people just see the results by how you hold that weight.  If you were 5lbs heavier than you are now with a flat stomach, would you care?

Perhaps even more importantly, strength training increases metabolism even more than cardio workouts. The more muscle mass you have, the more calories you burn at rest. That leads to fat loss and an increased potential for overall weight loss. A Cambridge University study found that people who lift weights lose six more pounds of fat than those who don’t, even without changing their diet.

3. Heavy weights are dangerous, I could hurt myself

This may happen, but you could also trip whilst on the treadmill or pull a muscle during a yoga stance! As long as you are careful to lift with good form, you are much more likely to prevent injury with weight training than you are to cause it. Research shows that regular strength training results in lower blood pressure, and a longer lifespan. Not only that, but women are more prone to osteoporosis (brittle bone disease), and strength training is a great way to decrease the risk, or even improve bone density.

If you are looking to have a baby, weight training can prevent injury and promote recovery.  Deadlifts to strengthen your back reducing the strain of the lower back, and make pregnancy easier.  And most importantly for new mothers, help lose your baby weight even quicker! 

Conclusion

If you are a woman reading this article, chances are you're most likely a convert already.  A member of The Church Of Iron - so as with any congregation, go out and spread the word.  Tell your friends and loved ones how they can improve their health, self-confidence and body shape. They'll thank you once the gains start.

Written by Becs Cronshaw

Becs facebook fanpage: www.facebook.com/salecca.becs

Episode 2: Pauline Nordins Views On Lazy Coaches

More Episodes: Episode 1

Website: www.fighterdiet.com

Facebook: www.facebook.com/FDfighterdiet

Video: Reasons Your Arms Are Not Growing
- Arm Growing Tips By Pauline Nordin

More Episodes:

Episode 2

Episode 3

Episode 4

Website: www.fighterdiet.com

Facebook: www.facebook.com/FDfighterdiet

9 Steps To Building Beautiful Female Muscle

1) Hit the Weights!

Many women want to avoid lifting weights because they’re generally afraid of them or don’t understand how they are going to benefit from them.
Simply: If you don’t lift weights you cannot sculpt your body in to the shape that you want it to be. This is because lifting weights promotes a type of muscle growth known as “myogenic” muscle growth. This type of muscle growth increases the mass and density of a muscle which gives it its shape, which it will retain even after you’ve left the gym.

2) Cardio Overkill

Cardio has its place in training - the benefits are that it burns calories, which helps to create a calorie deficit, which stops the conversion of calories in to bodyfat.
It also promotes excellent cardio-vascular fitness, which keeps your heart healthy.

What cardio cannot do however is build muscle or tone you. This is because cardio training is known as “neurogenic” training. This means that it does not promote muscular density; it does not promote thickness or fullness of muscle, so when you leave the gym you will not retain the fullness or curves created by the existence of fuller, thicker muscles.
This type of constant neurogenic training can be particularly negative for women who have lost a lot of weight as it can leave them looking “skinny fat” where they have lost weight but their skin and muscle tone looks flat and loose.

3) Contraction and Tension!

The most successful bodybuilders in the world will tell you that they haven’t become number one by necessarily lifting the biggest weights – they have got there by being able to contract their muscles harder than anyone else in their field and by increasing the duration of time that their muscles are under load / tension.

What this means is that simply moving a big weight from point A to point B is not necessarily going to equate to muscle tone, development and creating the shape that you want. Often a certain amount of momentum can move a weight, along with offsetting using your own bodyweight to move it. The trick is to think about the muscle you are using to move that weight and focus on squeezing it all the way through the movement, holding the tension at the contraction point, and then releasing again under control.

The more time you spend contracting, stressing and working the muscle the more micro-tears you are going to create in the muscle and it is these tiny tears that stimulate repair, new tissue production and ultimately: growth.

4) Reps and Sets!

Stop right there! I don’t want to see anyone saying, “I’m going to do fifty reps on a light weight as I don’t want to bulk”. From reading the above you should now know that you need to contract and stress the muscle. Aim for repetitions of either 6 or 12 and the movement should be difficult. If you are finding it too easy increase your weight or if you are getting too big for your class or for the look you want to achieve increase your reps or add a half-rep after each full rep to make it harder for yourself.

Sets should range from anything from 3 sets to 9 or 10.
Personally I usually favor around 6 or 7 sets and 12 reps – that’s just my personal choice.

5) Compound and Isolate!

Compound movements are big, heavy power movements like squats, deadlifts and clean and press. These sorts of big movements stimulate testosterone production due to the sheer volume of muscles involved in the movement and this helps to build stronger, harder muscles. But don’t worry girls; it’s still a tiny amount, which your body is able to produce naturally.

These compound movements also tend to work the entire body and fire up your core as well. Ideally compounds should only be used by bikini competitors once a week to 10 days as they can result in a thicker waist due to the core engagement. One way of getting around this is to wear a lifting belt to disengage your core area.

Isolation is the practice of isolating specific muscle groups. It allows you to focus very specifically on certain muscles, groups of muscles or one area of one muscle. You can isolate an area using both free weights and machines, and it’s very important to keep mixing things up to ensure that you hit a muscle area on its full circumference to avoid either over developed or flat areas.

6) Fuel and Repair!

Do not underestimate the importance of fuelling your body correctly when it comes to building muscle. If you are not using appropriate supplementation you will take a lot longer to repair and it will take longer for your body to build new muscle tissue.

Fuelling with a good amino-acid blend is key both during and post-workout. This is because Amino acids are the compounds that make up proteins. In order for our bodies to utilize the proteins we are consuming then our bodies must contain all 8 of the essential amino-acids required for protein synthesis (essentially the creation of tissue).

A couple of excellent products that I actually use myself here are Gaspari Nutrition Aminolast as an intra-workout shake and Gaspari AminoMax 8000 as a pre and post workout supplement.

7) Learn your supplements!

A lot of women are also scared to experiment with supplements, as it’s still an area that is dominated predominantly by men and there is a lack of good information out there about what products women can use.

For example creatine supplements are still woefully underused by women as they either believe (totally incorrectly!) that it is a steroid or that it includes male hormone. It is neither of these things. Creatine helps muscular growth, endurance and strength, thus allowing an increase in size as the muscle can go harder and be worked for longer.

8) Diet Focus!

If you want tight tone with visible muscle striation and shape, diet is also key. Cutting out processed foods and starting to eat and prepare your food from fresh changes your body and everything becomes firmer and harder.

Diet is also the key factor behind weight loss and reducing body fat, and body fat reduction is the key in tight, toned, visible muscle.

Proteins such as turkey, chicken, white fish, salmon, mackerel and lean beef are all excellent staple proteins for your diet and should be paired with clean carbohydrates, essential fats and large amounts of green and leafy vegetables.

9) Stretch and elongate!

Weight training can lead to a shortening of the muscle as the constant contraction and thickening can also cause shortening and a “peaked” effect. As a woman you do not want to look too thick or lumpy, so it is key to ensure that you spend a portion of your time each week stretching and elongating the muscles. 

This helps to lengthen and stretch them, giving a smoother contoured appearance. This also helps to reduce waist thickness, which can happen from compound movements, and also helps to reduce lactic acid build up so improves recovery and stops you being so sore afterwards!

Written by Georgia Simmons UKBFF

Here is the last instalment of my training and nutrition. 6 weeks out.

Training hasn't changed massively and is still a 5 day split, training 6 days per week, resting on the seventh day. Training and nutrition are designed by my Coach, Phil Learney.

Cardio-vascular work started at 20 minutes 8 weeks out for 2 weeks and then increased by 5 minutes every week to a maximum of 50 minutes in the final week.

Diet doesn't change too much. Carbs in the post workout meal have been removed (from 10 weeks out). Carbs in the post workout drink have been replaced with glycine (from 8 weeks out).

Nutrition

• 05:45: Glutamine (upon waking)
• 06:30: Steak and cinnamon covered Brazil nuts + Fish oils, CLA, Multivitamins, Vit c, Vit d
• 10:00: Chicken/White Fish & Green beans
• 12:00: Chicken/White Fish & Green beans
• 14:00: Steak /Salmon + Fish oils, CLA, Multivitamins
• 15:45: Vmax Pump + Acetyl L Carnitine (pre training)
• During training: 30 BCAA's
• 16:45: Whey protein, Creatine, Glycine, Glutamine, Vit C, Vit E (post training)
• 19:00: Chicken/White Fish & Green beans + Fish Oils, CLA, Multivitamins
• 21:45: Glutamine + Zinc Matrix (pre bed)

Workout routine

Day One - Back and Biceps

• Deadlifts off a medium box: 4 sets x 12 reps , tempo 31X1, 60s rest

Tri set:

• Cable Lat Pulldown: 4 sets x 12 reps, tempo 2121
• Seated Mid Row machine: 4 sets x 12 reps, tempo 2121
• Seated Reverse Flye: 4 sets x 20 reps, tempo 1111
• 60s rest

Tri-set:

• EZ Bar Curls: 3 sets x 8 reps, tempo 30X0
• Alternate Hammer Curl: 3 sets x 12 reps, tempo 2121
• Cable curl (from behind body): 3 sets x 20 reps, tempo 2121
• 75s rest

Day Two - Shoulders and Abs

Tri-set:

• Leaning Cable Lateral Raise: 4 sets x 20 reps, tempo 1111
• Seated Lateral Raise (partials - bottom half): 4 sets x 25 reps, tempo 1111
• Dumbbell Seated Press (partials - bottom half): 4 sets x 20 reps, tempo 2121
• 60s rest
• Barbell Behind Neck Press (partials - bottom half): 3 sets x 20 reps, tempo 2121, 60s rest

Giant set:

• Cable crunch: 4 sets x 8 reps, tempo 2121
• Captain's Chair: 4 sets x 15 reps, tempo 1111
• Incline Reverse Crunch: 4 sets x 15 reps, tempo 1111
• Stability Ball Crunch: 4 sets x 15 reps, tempo 2121
• 90s rest

Day Three - Hamstrings and Calves

• Lying Leg Curl: 4 sets x 20 reps, tempo 2121, 30s rest

Superset:

• Glute-ham raise (top half): 3 sets x 15 reps, tempo 2121
• Romanian Deadlifts: 3 sets x 20 reps, tempo 2221
• 60s rest

Superset:

• Smith Machine Bulgarian Split Squats: 3 sets x 15 reps, tempo 1111
• Dumbbell Walking Lunges: 3 sets x 30 reps, tempo walk
• 60s rest
• Seated Calf Raise: 3 sets x 10 reps, tempo 131131 (big stretch at bottom, half way up, back down for big stretch, all the way up), 45s rest
• Single Leg Smith Machine Calf Raise: 3 sets x 10 reps, tempo 131131, 45s rest
• Single Leg Standing Calf Raise: 3 sets x 10 reps, tempo 131131, 45s rest
• Standing Calf Raise: 1 set x failure

Day Four - Chest and Triceps

• Seated Cable Flyes: 2 sets x 20 reps, tempo 1111, 30s rest

Tri-set:

• Incline DB Press: 4 sets x 12-20 reps, tempo 2121
• Machine Flat Press: 4 sets x 12-15 reps, tempo 2121
• Seated Cable Flyes: 4 sets x 12-15 reps, tempo 1111
• 90s rest

Tri-set:

• Dips: 4 sets x 12 reps, tempo 2121
• Close Grip Bench Press: 4 sets x 8 reps, tempo 2121
• EZ Bar Skull Crusher: 4 sets x 12 reps, tempo 2121
• 90s rest

Day Five - Quads and Calves

• Leg Extension: 4 sets x 20 reps, tempo 1111, 30s rest

Tri-set:

• Back Squat (partials): 4 sets x 15 reps, tempo 2121
• Leg Press (partials): 4 sets x 15 reps, tempo 2121
• Barbell Walking Lunges: 4 sets x 30 reps, tempo walk
• 60s rest

Tri-set:

• Single Leg Dumbbell Step Ups: 3 sets x 20 reps, tempo step
• Dumbbell Bulgarian Split Squat: 3 sets x 20 reps, tempo 2121
• Barbell Single Leg Posterior Lunge: 3 sets x 20 reps, tempo lunge
• 60s rest
• Seated Calf Raise: 3 sets x 20 reps, tempo 2312, 45s rest
• Single Leg Smith Machine Calf Raise: 3 sets x 20 reps, tempo 2312, 45s rest
• Calf Raises: 3 sets x 20 reps, tempo 2312, 45s rest

Day Six - Repeat

Day Seven - Rest

Training and diet continue like this right up until the final week. In the final week pre-comp I will train with Phil as I am usually far too tired to train on my own at this point. Training will be more depletion work. The final leg workout will be around 5 days pre-comp. I will eat white fish and broccoli at every meal. A post-training shake is still utilised.

In the final week I will also manipulate sodium, water and vitamin C. Water loading will begin seven days pre-comp at 10 litres/day, finishing in 1 litre by midday the day before comp. Sodium will be dropped completely 3 - 4 days pre-comp. 10,000mg of Vitamin C is taken every day from seven days pre-comp.

This 12-week period of dieting saw me drop to 4.5% body fat (this was measured 4 days pre-comp) at a weight of 55kg.

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

Part 1: Su Farrell's Figure Competition Prep: 16 weeks out

This is my training 12 weeks out from competition. My training does not change massively during prep, but the small changes really do make a difference. Training is now a five day split, training six times per week, resting every seventh day. A my training and nutrition is designed by my coach Phil Learney.

Nutrition

This will be the first week of competition diet. Here is my day's diet. Times will vary slightly depending on what time I start work and therefore get up.

• 05:45: Glutamine (upon waking)
• 06:30: Steak and cinnamon covered Brazil nuts + Fish oils, CLA, Multivitamins, Vit c, Vit d
• 10:00: Chicken & Green beans
• 12:00: Chicken & Green beans
• 14:00: Steak /Salmon + Fish oils, CLA, Multivitamins
• 15:45: Vmax Pump + Acetyl L Carnitine (pre training)
• During training: 30 BCAA's
• 16:45: Whey protein, Creatine, Waxy Vol, Glutamine, Vit C, Vit E (post training)
• 19:00: Chicken, Green beans and Sweet Potato + Fish Oils, CLA, Multivitamins
• 21:45: Glutamine + Zinc Matrix (pre bed)

Day One - Back and Biceps

1. Deadlifts off a medium box: 4 sets x 8 reps, tempo 31X1, 60s rest
2. Seated Mid Row machine: 4 sets x 12 reps, tempo 2121, 45s rest
3. Reverse grip Lat pulldowns: 3 sets x 12-15 reps, tempo 2121, 45s rest
4. Incline Prone Row wide grip: 3 sets x 20 reps, tempo 1111, 45s rest
5. EZ Bar Bicep Curl: 3 sets x 8 reps, tempo 31X1, 60s rest
6. Hammer Curl: 3 sets x 12 reps, tempo 2121, 60s rest
7. EZ Bar Cable Curl: 3 sets x 20 reps, tempo 2121, 45s rest

Day Two - Shoulder and Abs

1. Leaning Cable Lat Raise: 3 sets x 20 reps, tempo 1111, 45s rest
2. Barbell Behind Neck Press (partial range - bottom half): 3 sets x 20 reps, tempo 2121, 60s rest
3. Dumbbell Seated Press (partials - bottom half): 4 sets x 20 reps, tempo 2121, 60s rest
4. Seated lat raise: 3 sets x 20 reps, tempo 1111, 45s rest
5. Cable Crunch: 4 sets x 8-10 reps
6. Captain's Chair: 4 sets x 20 reps
7. Incline Reverse Crunch: 4 sets x 20 reps
8. Stability Ball Crunch: 4 sets x 20 reps, 90s rest

Day Three - Hamstrings and Calves

1. Lying leg curl: 3 sets x 20 reps, tempo 2121, 60s rest
2. Romanian Deadlifts: 4 sets x 12 reps, tempo 3121, 60s rest
3. Glute-ham raise (partial - top half): 3 sets x 12-15 reps, tempo 20X0, 60s rest
4. Plie Dumbbell Squat: 3 sets x 15 reps, tempo 2121, 45s rest
5. Dumbbell Stair Lunges: 1 x 2 flights of stairs
6. Seated Calf Raise: 3 sets x 10 reps, tempo 2312, 45s rest
7. Smith Machine Calf Raise: 3 sets x 10 reps, tempo 2312, 45s rest
8. Leg Press Calf Raise: 3 sets x 10 reps, tempo 2312, 45s rest

Day Four - Chest and Triceps

1. Seated Cable Flyes: 3 sets x 20 reps, tempo 1111, 45s rest
2. Incline Dumbbell Press: 4 sets x 12-15 reps, tempo 2121, 60s rest
3. Flat Machine Press: 4 sets x 12-15 reps, tempo 2121, 60s rest
4. Dips: 3 sets x 10-12 reps, 60s rest
5. Close Grip Bench Press: 4 sets x 8 reps, tempo 2121, 60s rest
6. EZ Bar Skull Crusher: 3 sets x 12 reps, tempo 2121, 60s rest
7. Rope Pressdown: 3 sets x 15 reps, 45s rest

Day Five - Quads and Calves

1. Leg Extension: 3 sets x 20 reps, tempo 1111, 45s rest
2. Hack Squat: 4 sets x 15 reps, tempo 2121, 60s rest
3. Back Squat: 4 sets x 15 reps, tempo 2121, 60s rest
4. Barbell Single Leg Anterior-Posterior Lunge: 3 sets x 20 reps, 45s rest
5. Seated Calf Raise: 3 sets x 20 reps, tempo 2312, 45s rest
6. Smith Machine Calf Raise: 3 sets x 20 reps, tempo 2312, 45s rest
7. Leg Press Calf Raise: 3 sets x 20 reps, tempo 2312, 45s rest

There is no cardio vascular work at this point.

Su Farrell's Facebook: Fanpage

Su Farrell's CutAndJacked.com: Interview

Part 1: Su Farrell's Figure Competition Prep: 16 weeks out

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

Video Workout: Margret Gnarrs Glute Workout