This is Natural Bodybuilding!
Upcoming Local Competitions
5.19.12 NANBF Mr./Mrs. Natural MN (Pro-Qualifier)- Bloomington, MN
1/22/2012
Congrats Jocelyn!
One of our clients proved to be a force in her 1st competition and has a bright future ahead in Figure!
11/15/2011
Congrats Liz!
One of our clients made a fabulous transformation and a 3rd Place Open Figure finish in her first competition!
8/17/2011
Slow-burning Carbs: Why They are Important
Sweet potatoes, Oatmeal, Brown Rice all have one thing in common, there is essential to a great physique athlete!
6/26/2011
Grocery List for the Figure or Bodybuilder Competitor
This should make your trip to the grocery store much easier as we have laid out the core foods in one list.
Sample Figure Workout Routine
Monday, Wednesday, Saturday - Cardio (30 min 130-150 BPM) |
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Sunday - Rest |
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Monday - Chest, Triceps, Abs |
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Exercise |
Training Method |
Sets |
Rep Range |
Rest Period |
Bench Press |
Standard |
3 |
8-12 |
90 Seconds |
DB Incline Press |
Super-Set |
2 |
6-8 |
No Rest (Super-Set) |
DB Flys |
Super-Set |
2 |
6-8 |
90 Seconds |
Tricep Rope Pushdown |
Standard |
2 |
8-12 |
90 Seconds |
Close-grip Pushups |
Super-Set |
2 |
20 |
No Rest (Super-Set) |
Tricep Cable Pushdown |
Super-Set |
2 |
6-8 |
90 Seconds |
Lying Ab Crunches |
Standard |
3 |
Failure |
60 Seconds |
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Tuesday - Legs |
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Exercise |
Training Method |
Sets |
Rep Range |
Rest Period |
Stiff Leg Deadlifts |
Standard |
3 |
8-12 |
90 Seconds |
Barbell Squats |
Super-Set |
2 |
8-12 |
No Rest (Super-Set) |
Leg Extension |
Super-Set |
2 |
6-8 |
90 Seconds |
Hack Squat Machine |
Standard |
2 |
8-12 |
90 Seconds |
Leg Curls |
Super-Set |
2 |
8-12 |
No Rest (Super-Set) |
DB One-Arm Romanian Deadlifts |
Super-Set |
2 |
6-8 |
90 Seconds |
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Thursday - Back |
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Exercise |
Training Method |
Sets |
Rep Range |
Rest Period |
Reverse Grip Pull-down |
Super-Set |
2 |
8-12 |
No Rest (Super-Set) |
Front Pull-down |
Super-Set |
2 |
8-12 |
90 Seconds |
Machine Rows |
Standard |
2 |
8-12 |
60 Seconds |
DB One-Arm Rows |
Standard |
2 |
8-12 |
60 Seconds |
Leg Raises |
Super-Set |
2 |
8-12 |
No Rest (Super-Set) |
Situps |
Super-Set |
2 |
Failure |
90 Seconds |
Back Extensions |
Standard |
2 |
Failure |
60 Seconds |
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Friday - Shoulders, Biceps |
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Exercise |
Training Method |
Sets |
Rep Range |
Rest Period |
DB Rear Delt Raises |
Super-Set |
2 |
8-12 |
No Rest (Super-Set) |
Lat Raises |
Super-Set |
2 |
6-8 |
90 Seconds |
DB Military Press |
Standard |
2 |
6-8 |
60 Seconds |
Upright Barbell Row |
Standard |
2 |
8-12 |
60 Seconds |
Preacher Curl |
Super-Set |
2 |
8-12 |
No Rest (Super-Set) |
DB Curls |
Super-Set |
2 |
4-6 |
90 Seconds |
Barbell Curls |
Standard |
2 |
8-12 |
60 Seconds |
