Fitness Figure Competitions - Workout Routines

Plyometry for Figure
Although many of you will choose a Figure competition without a routine you can still benefit with lower body build and toning by using plyometry in your training. Choices such as tuck leaps, squat leaps, box jumps, burpees and bounding can really harden your butt and thin the thighs of fat while building lean, tight and shaped muscle gains. Use weight with lower reps and less attention to speed when working to muscle up otherwise no weight and go for speed and height once you have MASTERED form.

Flexibility
I believe stretching should be a part of any training for anyone and goes hand it hand. Make sure at minimum you stretch the muscles you 'worked out', at the end of your session. Holding the stretch for no less than 10 seconds and don't bounce. I also firmly believe this will aid in muscle gains and fat loss by allowing free flowing of oxygen rich blood to the areas which may otherwise be restricted due to lactic acid and pump. Lastly I think stretching is a way of injury prevention!

Off season Figure Training Sample
5 day plan with 20-40 mins cardio mild to moderate for 3-5 days per week. I like to hit muscles twice per week for optimal growth but you could also do a 5 day plan like so which hits each muscle once per week.

1. Legs/Arms
2. Back/Abs/Obl
3. Shoulders
4. Back
5. Chest

Day 1 - Legs, Back and Arms / Squats, Lat Pulls, Stiff Deadlifts, Bar Curls, Calve Press, Triceps Dips, Inner Thigh, And Outer Thigh.

Day 2 - Chest, Butt and Core / Chest Press, Obl. Crunches, Peck Dec, Butt Machine, Knee Raises, Heal Press, Serratus Push (higher reps, low weight, done for conditioning.)

Day 3 - Back, Hams, and Bis / Pull ups, Chins, Hamstring Curls, Mid Back Row, Good Mornings, Ham Curls on Body Ball, Reverse Peck DEC, Concentration Curls.

Day 4 - Quads, Tris, Calves / Leg Extensions, Walking Lunges, Triceps Kickbacks, Seated Calves, Triceps Pushdown, Standing Dumbbell Calve Raises on step.

Day 5 - Chest, Core, Butt / Decline Pushups, Dips, Butt Machine, V Sits, Back Extension on Body Ball, Pec Fly on Ball, Crunches on Body Ball.

On Season Figure Training Sample
Superset these exercises meaning you do a set of one then immediately do a set of the other, then stretch, rest and repeat up to desired sets.

Day 1 and 4 - Pullups / Chins, Deadlift /Bar Curls, Lat Pull / Knee Raises, Mid Back Row / Crunches, Preacher Curls / Hyper extensions, Concentration Curls and Rope Cable Crunch.

Day 2 and 5 - Chest Dips / Decline Obliques, Chest Press /Lying Tricep Extension, Pec DEC / Rope Pushdowns, Oblique Crunch, Tricep Dips / Oblique Knee Raises.

Day 3 and 6 - Squat / Shoulder Press, Leg Curl / Side Delt Raise, Calve Press / Front Delt Raise, Inner / Outer Thigh, Internal / External Rotator Cuff, Butt Machine / Butt Blasters.

<< Back To Fitness Figure Competitions Guide >>

By Linda Cusmano

 

 

 

 



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