> phase 1, weeks 1–4: complete all workouts as outlined in the base program on page 2. each week, swap one exercise per body part for a new one from the exercise exchange list on page 3. do cardio five days a week for 45 minutes. on chest day, do one set of close-grip pushups to failure between each exercise. > phase 3, weeks 9–11: continue the base plan, changing out one exercise per body part from the exercise exchange list on page 3. continue with cardio five days a week for 45 minutes. on chest day, do one set of incline pushups to failure between each exercise, keeping hands slightly narrower than shoulder-width apart. ● lean forward from your hips, upper body extended over the top edge of the bench, and grasp a weight plate with both hands. ● raise the dumbbells out to your sides in a wide arc to about shoulder level.
● keep your feet firmly planted on the floor. the last week of your plan is when all your nutrition and training come together. to look your absolute best for your moment in the spotlight, follow these final instructions in the days leading up to the competition. monday: back/bi’s perform all back exercises outlined in day 1 of the program, plus two biceps exercises from the exercise exchange list. tuesday: chest/tri’sperform all chest exercises outlined in day 4 of the program, plus two triceps exercises from the exchange list. all 3 days: cardioeach day do 30 minutes of high-intensity intervals (including a five-minute warmup and cooldown) on the stepmill, or walk briskly on a treadmill set to 10% incline.
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