Workouts

12 Weeks to a Competition Body Training Plan

Strengthen every muscle while blasting fat with targeted routines.

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Exercise Exchange List
To keep your workout feeling fresh (and your muscles guessing what will happen next), change up your routine by subbing in these exercises on strength days.

Abs
Weighted Crunch
Hanging Knee Raise
Kneeling Cable Crunch
Vertical-bench Leg Raise

Back
Close-grip Pulldown
Seated Cable Rope Row
Dumbbell Row
Behind-the-neck Pulldown

Biceps
Barbell Curl
Dumbbell Hammer Curl
Cable Preacher Curl

Chest
Barbell Bench Press
Flat-bench Dumbbell Press
Flat-bench Dumbbell Flye
Cable Crossover

Legs
Stationary Lunge
Hack Squat
Seated Hamstring Curl
Lying Hamstring Curl

Shoulders
Machine Lateral Raise
Bentover Dumbbell
Lateral Raise
Front Plate Raise
Smith Machine
Shoulder Press
Dumbbell Shoulder Press

Triceps
Single-arm Overhead
Triceps Extension
Cable Overhead
Triceps Extension
Cable Pressdown

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