As part of our ongoing bodybuilding series with Denise Cervantes, exercise specialist at Herbalife Nutrition, we’d like to talk about getting your body ready for your first competition.

The training program in Phase I focuses on developing a foundation of solid muscle mass for bodybuilding. Once you’ve achieved the necessary size and strength, you can begin refining your physique in Phase II with increased volume and intensity on each training day to encourage muscle hypertrophy or “pump.”

Phase II aims to sculpt and define the muscle mass you’ve gained into an impressive physique with an emphasis on the general criteria for bodybuilding competitions. With this phase, you’ll also be focused on maintaining your lean muscle mass while increasing your definition through gradual fat loss or “leaning out.”

Denise’s training transitioned into Phase II when her competition was six weeks out, which gave her body composition time to change. Everyone is a little different in how their body responds to exercise and diet. A good pace for fat loss is one to two pounds per week, so keep this timeline in mind to determine how long your Phase II should be to meet your personal fat loss goal before competing. For some great tips on how to burn fat efficiently, click here.

Once you’ve achieved balanced muscular development, symmetry and definition, take a look in the mirror – you just might be ready to enter your first competition.

Good luck!

 

Kristy Appelhans

Sr. Director, Global Post-Market Medical Surveillance

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PHASE II: Advanced Bodybuilding Weight Training Program

As always, remember to listen to your body and always use caution when lifting without a training partner.

MONDAYS/WEDNESDAYS/FRIDAYS
Arms
Bicep barbell curls: 3–4 sets of 10 reps
Overhead tricep dumbbell extensions: 3–4 sets of 10 reps
Standing bicep cable curls: 3–4 sets of 10 reps
Tricep cable pushdown: 3–4 sets of 10 reps
Concentration curls: 3–4 sets of 10 reps
Dips: 3–4 sets of max reps*

Shoulders
Seated military press: 3–4 sets of 10 reps
Lateral dumbbell raises: 3–4 sets of 10-12 reps
Bent over dumbbell reverse fly: 3–4 sets of 10–12 reps

Abs
Leg raises: 4–5 sets of 24 reps
Crunches: 4–5 sets of 25 reps
Oblique twists: 4–5 sets of 25 reps

TUESDAYS/THURSDAYS/SATURDAYS
Chest
Flat bench press: 3–4 sets of 10 reps
Incline bench press: 3–4 sets of 10 reps
Dumbbell chest fly: 3–4 sets of 10–12 reps

Back
Bent over dumbbell row: 3–4 sets of 10 reps
High row: 3–4 sets of 10 reps
Seated close-grip row: 3–4 sets of 10 reps
Wide-grip lat pulldowns: 3–4 sets of max reps*

Legs and Glutes
Squats: 3–4 sets of 10 reps
Leg curls: 3–4 sets of 10 reps
Leg extensions: 3–4 sets of 10 reps
Stiff-legged deadlifts: 3–4 sets of 10–12 reps
Glute kickbacks: 3–4 sets of 10 reps
Calf raises: 4–5 sets of 12–15 reps

Abs
Leg raises: 4–5 sets of 24 reps
Crunches: 4–5 sets of 25 reps
Oblique twists: 4–5 sets of 25 reps


*Max reps are the most reps you can perform with stable control and good form.