Jim's Training Split

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My weight training split is the same all year:

Sunday: Back - AM, Chest - PM
Monday: Rest
Tuesday: Shoulders - AM, Arms - PM
Wednesday: Quads/Calves - AM Hamstrings/Glutes - PM
Thursday: Back - AM, Chest - PM
Friday: Shoulders - AM, Arms - PM
Saturday: Quads/Calves - AM Hamstrings/Glutes - PM

For every body part, I always start with the heaviest or most intense exercise.  I will do one or two warm-up sets before moving to my working sets.  For each exercise I do three to five working sets, typically increasing the weight for each set.



I do daily cardio all year, but increase the duration and number of times per day as I get close to contest time.   Off season is 20 minutes a day, full prep mode is 15-30 minutes after every training session.

For abs, I do a full non-stop set of crunched and leg raises just before bedtime.  I typically start my daily abs at about 10 weeks out from my first contest of the year.