PHASE 1RELOAD – 4 DAY SPLIT

PHASE 1RELOAD – 4 DAY SPLIT

Exercise Sets RepetitionsDay 1 Chest & TricepsIncline Smith Chest Press 4 sets 10-12 repsFlat Dumbbell Chest Press 4 sets 10-12 repsChest Dips 3 sets 10-12 repsIncline Dumbbell Flys 3 sets 10-12 repsTriceps Pressdown (Rope) 4 sets 10-12repsOverhead Triceps Extension (Rope) 3 sets 10-12 repsClose Grip Bench Press 3 sets 10-12 repsDay 2 Back & CalvesWide Grip Lat Pulldown 4 sets 10-12 repsBarbell Row 4 sets 10-12 repsDeadlift (Conventional) 4 sets 10-12 repsClose Grip Cable Row 3 sets 10-12 repsClose Grip Lat Pulldown 3 sets 10-12 repsStanding Calf Raise 4 sets 10-12 repsSeated Calf Raise 4 sets 10-12 repsDay 3 Shoulders & BicepsMilitary Press (any variation) 4 sets 10-12 repsDumbbell Side Raise (Seated) 4 sets 10-12 repsCable Front Raise 4 sets 10-12 repsRear Delt Fly (any variation) 4 sets 10-12 repsBarbell Biceps Curl 4 sets 10-12 repsDumbbell Biceps Curl (both arms) 3 sets 10-12 repsPreacher Curl 3 sets 10-12 repsDay 4 Legs & AbsLeg Extension 4 sets 10-12 repsSquats(any variation) 4 sets 10-12 repsLeg Press 4 sets 10-12 repsDumbbell Walking Lunges 3 sets 30 stepsLying Leg Curl 4 sets 10-12 repsGlute Bridges 4 sets 10-20 reps

ABS

Very few bikini models train abs because it is not something that they look for on stage. In fact, visible abdominal muscles could cause you to lose points with the judges! For this reason, I never train abs. However, if you want to train abs, perform the following ab circuit two or three times per week either on workout days or rest

days.

Choose your exercises from this playlist

- Do a set of weighted exercise like the cable crunch, captain’s chair leg raise, or hanging leg raise for 10-12 reps (you can add weight to the latter two by holding a dumbbell in between your feet).

- Go directly into 1 set of an unweighted exercise to failure (such as a reverse crunch)

- Go directly into another set of un-weighted exercise to failure (such as a standard crunch)

- Rest 2-3 minutes

The exercise for the circuits aren’t listed so that you can choose your own exercises.

CARDIOIf you are over 30% body fat when starting this program, we recommend that you perform 30-60 minutes of cardio up to 6 days per week either after your strength workout or in the morning. If you can’t do it then, any

other time of the day is fine. The cardio we recommend is a steep incline walk on a treadmill or the step mill/stair master. If you do not have access to this equipment, simply go for a brisk walk outside.

If you are under 30% body fat, we recommend 3-5 sessions of cardio. If you are under 25% body fat, we recommend 3 sessions of cardio. This is not to lose weight, but to increase overall fitness levels so you can

push harder and lift heavier in the gym.