Well, today starts week # 2 of this prep for the world championships. I've revised my slit a little, we'll see how long this one lasts. I think it will work well. It is designed to prioritize my weaknesses. Here it is:
Mon: chest
Tue: back
Wed: arms
Thu: quads
Fri: shoulders
Sat: hams and calves
Abs are 4-5 days a weeks with about 5 sets. Cardio is 20 minutes 6 days a week.
Here's what today's ham and calf work was:
5 super-sets machine calf raise and 1-leg curl
3 super-sets smith calf raise and ham/glute raise
3 sets 1-leg standing curl
3 sets 1-calf raise
bosu crunch: 30/ reverse crunch: 30/ sit-up: 15/ twist-crunch: 30,20,20
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