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Fitness Figure Competitions - Training Exercises

Here are 12 solid exercises you would want to consider to include into your training regardless of your body type or season. These are like a general meat and potatoes program that you would add to with other self specific exercises. Of course you can vary the below by alternating with other exercise choices but this can help you with a quick start if you need!

Home Exercises

• Walking Lunges
  
• Side Shoulder Raises
  
• Pull ups
  
• Push Ups
  
• Dead lift
  
• Calve Raises
  
• Horizontal Chins
  
• Triceps Dips
  
• V sits
  
• Oblique Crunches
  
• Bridge Hip Thrust
  

Gym Exercises

• Squat Rack or Smith Squat
  
• Overhead Press
  
• Lat Pull Down
  
• Peck Dec
  
• Leg Curl
  
• Good Mornings or Hyper Extensions
  
• Toe Press
  
• Triceps Pushdown
  
• Bar Curls
  
• Knee Raises
  
• Butt Machine or Hip Extension on Cables
  

I would suggest working up toward a regular training regimen of 5-6 days per week. Depending on your goals you will work with reps between 8-12 for muscle with sets from 2-4 and 12-20 rep range for leaning and lengthening.. Vary your training weekly with small changes and take every 4th week to train 2-3 days only and doing only things you normally don't, a break from the regular workout. This is a great time to take classes or do some sports you don't do often. Cardio intensity and time would be higher for fat loss and moderate during muscle building and bulking phases. HIT training is a great choice all around. Rest is also crucial, balance this all out.

For lower body shaping and leaning you would want to consider incorporating these exercises in your training cycles:

Single Leg Squats, Single leg Hip Thrusts, Heal Prints, Round the Clock Lunges, Step ups, ATG squat, squats below 90, and Butt Blaster (which is essentially a prone position on bench with legs hanging off at hip area and lifting the legs)

High incline Elliptical, Cross and ARC trainers are also great for lower body shaping combined with Stair Master. Running is good to make thighs smaller but if you need quad bulk to shape you then minimize this activity or go with sprints and HIT.

Postural exercises would include:
Reverse Peck Dec, Rhomboid Squeezes, Prone Thumb Raises, Chickens, Internal and external Rotation for rotator cuff and Serratus Pushes

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Fitness Figure Competitions - Training Exercises
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By Linda Cusmano