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Competition Workout week 1
AUDIO TIP
General
Intermediate
None
Plan Details
The Competition Workout week 1 routine by wildbrat is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Old workout from competition days
Routine detail
Day 1
Legs
Est. 0 min
9 exercises
Bodyweight Walking Lunge
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 10 Reps
Dumbbell Squat
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 15 Reps
Kettlebell Goblet Squat
4 Sets x 30 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Single-Leg Press
4 Sets x 30 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Day 2
Shoulders
Est. 0 min
7 exercises
Dumbbell Shoulder Press
4 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Weight Plate High Front Raise
4 Sets x 6 Reps
Dumbbell One-Arm Upright Row
4 Sets x 15 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 20 Reps
Machine Reverse Fly
4 Sets x 30 Reps
Day 3
Back
Est. 0 min
7 exercises
Machine Lat Pulldown (Reverse Grip)
4 Sets x 12 Reps
Machine Row Reverse Grip
4 Sets x 10 Reps
Dumbbell Rear Deltoid Row
4 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 15 Reps
Dumbbell Deadlift
4 Sets x 10 Reps
Day 4
Arms
Est. 0 min
7 exercises
Machine Dip
4 Sets x 15 Reps
Dumbbell Tricep Extension
4 Sets x 10 Reps
Dumbbell Tricep Kickback
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Barbell Preacher Curl
4 Sets x 15 Reps
Barbell Curl
4 Sets x 6 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 10 Reps
Day 5
Chest
Est. 0 min
7 exercises
Smith Machine Incline Bench Press
4 Sets x 12,10,6,6 Reps
Cable Cross-Over
4 Sets x 15 Reps
Dumbbell Incline Fly
4 Sets x 6 Reps
Dumbbell Bench Press (Palms in)
4 Sets x 10 Reps
Push-Up
4 Sets x 10 Reps
Pullover
3 Sets x 8 Reps
Pullover
4 Sets x 8 Reps
