2020: Comeback

[Connector]

I have competed the last few years, doing back to back shows, narrowly missing top 3 spots in the last 2 shows. Saying this, i feel i have done myself a disservice by not having a proper offseason, therefore plan on a full year offseason to pack on some mass, then attack next year with more tenacity.

Training split is:

Monday hams/calves
Tuesday back
Wendesday arms
Thursday quads/calves
Friday chest
Saturday off
Sunday shoulders/abs

Diet wise i try and have 4 large meals with ample carbs/protein, moderate fat intake, around 40/40/20 macro split/ with a post workout shake and a snack before bed with protein in.

[Connector]

[Connector]

*revised split

Monday: Back/calves/abs
Tuesday: Chest/biceps/calves
Wednesday: Legs
Thursday: Shoulders/triceps
Friday: Back/calves
Weekend: Off


Chest/biceps/calves

Donkey calf raises 4 x 6-10*partials to failure last set
Seated calf raises as above

Barbell Presses 3 warmup sets 12,10,8,5
Incline barbell presses 12,10,8,5
Flat dumbbell presses 3 x 6-10
Incline dumbbell flyes 3 x 6-10
Chest dips 3 x failure
Cable flyes 3 x 10-15

Barbell curls 12,10,8,5
Dumbbell hammer curls 12,10,8,5
Dumbbell Concentration curls 3 x 6-10
Machine preacher curls 3 x 6-10 + triple drop set to failure (final set)

Barbell wrist curls superset behind back wrist curls 3 x 10-15

Legs

Barbell squats 12,10,8,5
Romanian Deadlifts 4 x 6-10
Leg Press 3 x 10-20
Hack Squats 3 x 6-10
Lying leg curls 4 x 6-10
Single leg curls 3 x 8-12
Leg extensions 3 x 10-15 partials last set, triple drop set to failure
Inner/outer thigh superset 2 x 10-15

Shoulders/triceps
Barbell seated military presses 12,10,8,5
Behind the neck barbell presses 3 x 6-10
Dumbbell laterals 3 x 8-10
Rear dumbbell laterals 3 x 8-10
Upright rows 3 x 8-10
Reverse cable flyes 3 x 10-12
Barbell shrugs 3 x 6-10

Triceps pushdowns 3 x 6-10
EZ lying extensions 3 x 6-10
Overhead dumbbell single arm extensions 3 x 8-10
Dips 3 x 6-10
Single arm cable pushdowns (reverse grip) 3 x 12-15

Back/Calves

Standing calf raises 5 x 6-10*
Leg press toe presses 4 x 6-10

Chins (wide) 4 x 6-10
Deadlifts 12,10,8,5,AMRAP lighter set
Wide Pulldowns 4 x 6-10
Wide seated rows 3 x 6-10
Hyperextensions 2 x 10-15

Reverse crunches 3 x 10-15
Leg raises 3 x 10-15

Back/Calves

Seated calves 4 x 10-20
Donkey calves 4 x 20-30

Chins (close grip) 4 x 6-10
Barbell rows 12,10,8,5,12
Dumbbell rows 12,10,8,5
T-bar rows 3 x 6-10
Close grip pulldowns 3 x 6-10
Close grip seated rows 3 x 6-10
Dumbbell Pullovers 3 x 10-12