***Do for 6-8 Weeks before starting a competition peaking cycle***

Monday:
  -DB Bench 4 x 8
  -Close Grip BP 4 x 8
  -Ab Curls 4 x 12
  -Side Bends 4 x 12

Tuesday:
  -Rows and Pulldowns 4 x 8
-Front, Side and Rear Raises 4 x 8
  -DB Arm Curls 4 x 12
  -Rotator Cuff 4 x 12

Wednesday:
  -Powerlifting Squats 5 x 5
  -Back Extensions 4 x 8
  -Glute-Ham Raises 4 x 8
  -Calve Raises 4 x 12

Thursday:
  -Bench Press 5 x 5
  -Reverse Grip BP 4 x 8
  -Russian Twists 4 x 12
  -Side Bends 4 x 12

Friday:
  -Rows and Pulldowns 4 x 8
  -Front, Side and Rear Raises 4 x 8
  -DB Shrugs 4 x 12
  -Rotator Cuff 4 x 12

Saturday:
  -Deadlifts 5 x 5
  -Back Extensions 4 x 8
  -Zigzag Lunges 4 x 8
  -Calve Raises 4 x 12