Comp Prep Workout routine

Plan Details

The Comp Prep Workout routine routine by stevengreggjames is a 5 day workout plan. It is a advanced level plan to achieve bulking fitness goals.

Plan Description

Day 1 Chest Peck Deck 3x20 warm up, light weight Incline Smith or Barbell Press, chair 45 degrees. 4... Read More

Day 1 Chest Peck Deck 3x20 warm up, light weight Incline Smith or Barbell Press, chair 45 degrees. 4 sets. 15,12,10,10 (triple drop set on last set) Flat DB Press 3x10 Decline Press machine 4x15 High Incline Press machine 4x15 Cable Crossovers 4x15 Assisted Dips 3x12 wide arm position, keep body straight and go deep and really stretch the pec muscle Russian twists 4x25 Day 2 Legs Leg extension 3x15 light warm up Seated Calf raise 4x15 Leg press, feet low and 10 inches apart 5 sets of 20. Increase the weight every time and try and hit 20 Seated Hamstring curl, 4 sets 15,12,10,10 no drop set High wide leg press, toes almost off the plate, go mega deep 4 sets 20,15,12,10, increase the weight as you go V Squat machine, facing pad 3x12 pause for a full second at bottom Standing leg curl 3x15 each leg Leg extensions 4 sets. 15,12,10,10 (triple drop set on last set) Walking Lunges, no weight needed 75 steps                Day 3 Back Straight arm pull down 3x15 super light Assisted pull ups 4x12 Seated row close grip 4 sets. 15,12,10,10 (triple drop set on last set) Seated row Wide grip drop weight by 30% from close grip 4x15 Behind the neck wide pull down 4x15 Close grip lat pulldown 4x8, really squeeze elbows into your side at the bottom, chest high always Chest supported single arm row, 4 sets 15,12,10,10 no drop set T bar row 3x25 lightweight but really squeeze Ab Chair 4x25 Day 4 Arms Close Grip bench press, arms 1 foot apart 4 sets 15,12,10,10 no drop set DB Hammer curls 4x15 Reverse grip ez bar cable pushdowns 4x15 Preacher Bi double arm curl machine 4 sets. 15,12,10,10 (triple drop set on last set) Single arm cable tri extension 4x12 each arm, no rest Concentration DB curl in knee 4 sets 15,12,10,10 no drop set Flat chest press machine superset with cable fly machine 4 sets of 15 each machine, no stopping we are chasing a nice chest pump Day 5 Shoulders Dumbbell lateral raises 3x15 super light warm up Dumbbell shoulder press 4 sets 15,12,10,10 no drop set            Shoulder press machine with palms facing in 4x12 Heavy Dumbbell Shrugs 4x10 Reverse peck deck for rear delt 4x20 DB front raises 4x12 DB side raises 4 sets 15,12,10,10 (triple drop on last) Oblique sways DB 4x15 each side Good luck