Category Archives: Exercise

Contest-prep-success-guide-7

Contest Prep Success Guide

Contest-prep-success-guide-7
Contest-prep-success-guide-

 

CONTEST PREP SUCCESS GUIDE
CONTEST PREP SUCCESS GUIDE
Contest Prep Success Guide Book, Back Cover
Contest Prep Success Guide Book, Back Cover

ORDER BELOW….

CONTEST PREP

SUCCESS GUIDE

Northwest competitor preparation resource guidebook for

Bodybuilding, Figure, Fitness, Bikini, Physique, & Classic Physique

Competitions in the Northwest

DO YOU WANT TO COMPETE BUT DON’T KNOW WHERE TO START?Get the info and resources you need or the find out where to get it.

INCLUDES:

Resource directory listing links

Event schedules & links

Checklists

Tricks

Tips

and much more..

JEREMY WILLIAMS

Promoter, Judge, Coach, Competitor, Publisher

Williams Productions – NW Fitness Magazine

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Jeremy Williams- Bodybuilder

Three Sets to Success

3 SETS TO SUCCESS        Jeremy Williams Exercise Program

 

Williams Program Basic Weight Training Guidelines

 

  1. Train each body part once a week with intensity (to failure).
  2. 3-6 sets per body part
  3. 1-3 sets per exercise
  4. 1-6 exercises per body part
  5. Train each set to failure
  6. Train with good form
  7. Do not do movements that hurt a pre-existing injury

 

Bodypart workout template example

 

Warm up set  20-40 reps

Exercise # 1

1-2 sets

12-20 reps

 

Exercise # 2

1-2 sets

8-12 reps

 

Exercise # 3

1-2 sets

3-8 reps

 

Mon Tue Wed Thu Fri Sat Sun
Quads

Calves

Chest

Abs

Back

(Upper & lower)

Hams

Calves

Shoulders

(Delts & Traps)

Biceps

Forearms

Triceps

abs

Mon (Quads & Calves)

 

Quads

 

Note – Warm up sets = light, controlled, good form, not to failure, and increase in weight from sets one through three.

 

Warm up set #1 – Squats – Rep range 15 – 20 – Squats Wide stance

Warm up set #2 – Squats – Rep range  8 – 15 – Squats Close stance

Warm up set #3 – Squats – Rep range  1 – 8 – Shoulder width stance

 

Stretch Legs

 

Working Set #1 – Rep range 1 – 8 – Squats –  Shoulder width stance

Working Set #2 – Rep range 1 – 8 – Squats –  Shoulder width stance

Working Set #3 – Rep range 8 -15 – Squats – Squats Close stance

Working Set #4 – Rep range 15 -20 – Squats -Squats Wide stance

 

Calves

Warm up set #1 – Standing calf raises

Warm up set #2 – Standing calf raises

Warm up set #3 -Standing calf raises

 

Working Set #1 – Rep range 1 – 8 – Standing calf raises –  Toes straight

Working Set #2 – Rep range 1 – 8 – Standing calf raises –  Toes straight

Working Set #3 – Rep range 8 -15 – Standing calf raises – Toes out

Working Set #4 – Rep range 15 -20 – Standing calf raises -Toes in

 

Tue (Chest & Abs)

Chest

 

Note – Warm up sets = light, controlled, good form, not to failure, and increase in weight from sets one through three.

 

Warm up set #1 – Bench Press – Rep range 15 – 20 – Close grip

Warm up set #2 – Bench Press – Rep range  8 – 15 – Wide grip

Warm up set #3 – Bench Press – Rep range  1 – 8 – Shoulder or mid  grip

 

Stretch chest, shoulders, and triceps

Wed (Back)

Bent over rows

 

Thu (Hamstrings & Calves)

Straight leg deadlifts

Standing calf raises

 

Fri (Shoulders (Delts & Traps)

Side lateral raises

Front lateral raises

Rear lateral raises

Shrugs

 

Sat (Biceps & Forearms)

Curls

Wrist curls

Reverse grip wrist curls

 

Sun (Triceps)

 

Overhead tricep extensions

 

Examples of weekly body part groupings

 

7 days/week program option

Day 1 Quads, Calves

Day 2 Chest

Day 3 Back

Day 4 Hams, Calves

Day 5 Shoulders

Day 6 Biceps

Day 7 triceps

 

6 days/week program option

1 Day off per week. You may adjust where your “Off day falls depending on your preference

Day 1 Legs (quads, hamstrings, calves)

Day 2 Chest

Day 3 Back

Day 4 Shoulders (deltoid, trapezius)

Day 5 Biceps

Day 6 Triceps

 

5 days/week program option

2 Days off per week. You may adjust where your “Off days fall depending on your preference

Day 1 Legs (quads, hamstrings, calves

Day 2 Chest

Day 3 Back

Day 4 Shoulders (deltoid, trapezius)

Day 5 Biceps, Triceps

 

4 days/week program option

3 Days off per week. You may adjust where your “Off days fall depending on your preference

Day 1 Legs (quads, hamstrings, calves

Day 2 Chest, Triceps

Day 3 Back, Biceps

Day 4 Shoulders  (deltoid, trapezius)

 

4 days/week program option

3 Days off per week. You may adjust where your “Off days fall depending on your preference

Day 1 Legs (quads, hamstrings, calves

Day 2 Chest, Shoulders (deltoid, trapezius)

Day 3 Back

Day 4 Biceps, Triceps

 

4 days/week program option

3 Days off per week. You may adjust where your “Off days fall depending on your preference

Day 1 Legs (quads, hamstrings, calves)

Day 2 Chest

Day 3 Back, Biceps

Day 4 Triceps, Shoulders (deltoid, trapezius)

 

3 days/week program option

4Days off per week. You may adjust where your “Off days fall depending on your preference

Day 1 Legs (quads, hamstrings, calves)

Day 2 Chest, Triceps, Shoulders (deltoid, trapezius)

Day 3 Back, Biceps