Fitness Training Tips/Articles

VOLUME TRAINING

2009 WBFF World Championships
TRAINING PHASE #2; Hypertrophy
10-5 weeks out

STARTING COMMENTS

Since I am a professional Fitness model I am already stage ready 12 weeks out from competition. However, I have a few areas I would like to work on.

Areas that need improvement
1. Increase size & shape of Arms (L-14 ¼, R-14 ¼ )
2. Increase Back thickness (Chest- 40 ½, Shldr.- 50 ¼ )
3. Define lower Lat. & Oblique area

Starting Body Weight - 225lbs
Starting Body Fat % - 10%

4 day split routine; Back & Abs, Delts, Traps & Triceps, Legs & Abs, Chest & Biceps, Rest Day & repeat!

10-12 minutes of High Intensity Interval Training (HIIT) post strength training
workouts.

30 minute morning cardio, Medium Intensity Interval Training.

BACK & ABS

MOVEMENT PREP
Dynamic Warm-up - 10 minutes

STRENGTH TRAININNG - 45sec between sets
Wide Grip Chins - 5x10
Reverse Grip Chins - 5x10
Wide Grip BB Bent Over Row - 5x10
Reverse Grip BB Bent Over Row - 5x10
Hyperextensions - 3x10

A1) Hanging Leg Raise - 3x10
A2) Cable Crunch - 3x10

HIIT CARDIO;
Elliptical 30 sec on + 30sec off x 6 - 10 repetitions

TISSUE WORK & STRETCH

DELTS, TRAPS & TRICEPS

MOVEMENT PREP
Dynamic Warm-up - 10 minutes

STRENGTH TRAININNG - 45sec between sets
DB Shoulder Press (Neutral grip) - 5x10
DB Shoulder Press (Supinated) - 5x10
A1) DB Lateral Raise - 3x10
A2) DB Rear Raise - 3x10
A3) DB Shrugs - 3x10

Parallel Bar Dips - 5x10
DB French Press - 5x10

HIIT CARDIO;
Treadmill HR Repetitions 1min on at 75%MHR
recover to 55%MHR x 6 -10 repetitions

TISSUE WORK & STRETCH

LEGS & ABS

MOVEMENT PREP
Dynamic Warm-up - 10 minutes

STRENGTH TRAININNG - 45sec between sets
BB Front Squat - 10x10
A1) BB Stiff Leg Deadlift - 3x10
A2) DB Elevated Single leg squat - 3x10 (L&R)
Leg Press Single Leg Calve Raise - 5x10 (L&R)

B1) BB Anti Rotations - 3x10 (L&R)
B2) Side Plank Holds - 3x10

HIIT CARDIO;
Tabata (20-10) Level 10-12, 20 sec 90% Intensity + 10 sec coast x 12 -20 repetitions

TISSUE WORK & STRETCH

CHEST & BICEPS

MOVEMENT PREP
Dynamic Warm-up - 10 minutes

STRENGTH TRAININNG - 45sec between sets
DB Incline Press - 10x10
A1) Dips - 3x10
A2) DB Flye - 3x10

DB Bicep Curl - 5x10
DB Hammer Curl - 5x10

HIIT CARDIO;
Treadmill Spd 8, Incl. 1, 3 min run + 1 min rest x 3 repetitions

TISSUE WORK & STRETCH

Visit Nathane Jackson Fitness on YouTube @ www.youtube.com/natejacksonfitness to view Nate’s WBFF World Championship Contest Prep Vlog’s.

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