MD COMPETITION PREP

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5 DAYS - Sport Specific - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Want to build a bigger and stronger chest? This 6 week chest routine split will help you build that sculpted, bigger and defined chest you have always been looking for. This workout routine is mainly focused upon building a bigger and stronger chest over a 6 week split. In this routine you will be training your pecs twice a week while targeting the muscles from the upper to lower pecs through flat, incline and decline bench/dumbbell and machine exercises. During the routine the first set of any exercises will consist of 12 reps and decrease in reps while increasing in amount of weight. This will encourage the individual to lift heavier weights and promote hypertrophy. This is through the use a pyramid set structure where you will perform a weight that you are able to manage 12 repetitions with and increase the weight as you perform 10 reps, 8 and then finally 6. There is no need to push beyond 4 sets for each exercise as by performing the set amount of reps and sets will increase muscle fullness, strength and help build a bigger chest that you are looking for. Simple, easy and effective.

Day 8
Day 8
Day 8
Day 8
Day 8

sheiko 1:3 #39 7 exercises, 1 hr 41 mins

	1x10 reps	rest: 30s
	9x5 reps	rest: 120s
Barbell Bench Press	11x5 reps	rest: 120s
Dumbbell Fly	5x10 reps	rest: 120s
	5x10 reps	rest: 60s
	3x10 reps	rest: 120s
Barbell Good Morning	5x5 reps	rest: 120s

sheiko 2:3 #39 8 exercises, 1 hr 44 mins

	1x10 reps	rest: 30s
	8x3 reps	rest: 120s
	6x4 reps • 60s	rest: 120s
Weighted Tricep Dip	5x5 reps	rest: 120s
	9x5 reps	rest: 120s
Barbell Lunge	5x10 reps	rest: 120s
EZ Bar Curl	1x30 reps	rest: 120s
	3x10 reps	rest: 60s

sheiko 3:3 #39 8 exercises, 1 hr 47 mins

	1x10 reps	rest: 30s
Barbell Bench Press	11x5 reps	rest: 120s
Dumbbell Fly	5x10 reps	rest: 120s
	10x5 reps	rest: 120s
EZ Bar French Press	5x10 reps	rest: 120s
Barbell Seated Good Morning	5x5 reps	rest: 120s
	1x20 reps	rest: 90s
	1x30 reps	rest: 0s

y. GRIP DAY 13 exercises, 2 hrs 12 mins

		3x10 reps • 60s	rest: 150s
		3x10 reps • 60s	rest: 150s
		3x10 reps • 60s	rest: 150s
		3x10 reps • 60s	rest: 150s
		3x10 reps • 60s	rest: 150s
		3x10 reps • 60s	rest: 150s
		3x10 reps • 60s	rest: 150s
		3x10 reps • 60s	rest: 150s
		3x10 reps • 60s	rest: 150s
		3x10 reps • 60s	rest: 150s
		2x10 reps • 60s	rest: 150s
		3x10 reps • 60s	rest: 150s
		2x10 reps • 60s	rest: 150s

z. M I S C 19 exercises, 3 hrs 50 mins

Barbell Bench Press	4x1 reps	rest: 150s
Barbell Clean and Jerk	1x1 reps	rest: 150s
Barbell Front Squat	1x1 reps	rest: 150s
Barbell Incline Bench Press	2x1 reps	rest: 150s
Barbell Sumo Deadlift	1x1 reps	rest: 150s
	1x1 reps	rest: 150s
	5x10 reps	rest: 150s
	10x10 reps	rest: 150s
Barbell Bench Press	6x1 reps	rest: 150s
	3x10 reps	rest: 150s
Barbell Military Press	3x10 reps	rest: 150s
Barbell Deep Squat	3x10 reps	rest: 150s
	3x10 reps	rest: 150s
	3x10 reps	rest: 150s
	7x10 reps • 60s	rest: 150s
	3x10 reps	rest: 150s
	3x10 reps • 60s	rest: 150s
	5x10 reps • 60s	rest: 150s
Barbell Rack Pull	3x10 reps • 60s	rest: 150s