Below are a few samples of Tracy's workouts
Day #1 – Chest, Back, Abs
Superset #1:
A. Bench Press 4-5 sets of 5-9 reps or DB Bench Press 4-5 sets of 7-10 reps
B. Chin-Ups 4-5 sets max reps per set or Lat Pull-downs 4-5 sets of 8-10 reps
Superset # 2:
A. Incline Press (BB or DB) 3-4 sets of 8-10 reps
B. Bent Over Rows (BB) 3-4 sets of 6-10 reps
Superset #3:
A. DB Flyes 3-4 sets of 10-12 reps
B. T-Bar or Cable Rows 3-4 sets of 8-12 reps
Superset #4 (Optional)
A. Cable Crossover or Pec Deck 2-3 sets of 10-15 reps
B. Close Grip Pull down 2-3 sets of 7-10 reps
Finishing Exercise: DB Pullovers 3-4 sets of 10-15 reps
Lower Back: Hyperextensions 3 sets of 15- 20 reps.
Abs: Three or four exercises, 3-4 sets each for 15-25 reps per exercise.
You should count total reps for abs per workout with a goal of 200-250 reps total.
Day #2 – Legs, Calves
Superset #1:
A. Leg Extensions 3 sets of 8-10 reps
B. Leg Press 3 sets of 8-12 reps
Superset #2:
A. Squat or Hack Squat 4 sets of 6-12 reps
B. Straight Leg Dead lift 4 sets of 10 reps
Superset #3:
A. Lunge 3 sets of 10-15 reps
B. Leg Curl 3 sets of 6-10 reps
Calves:
Standing Calf Raise 4 sets of 15-20 reps
Seated Calf Raise 3 sets of 10-15 reps
Donkey Calf or Calf Press 3 sets of 20-25 reps
Day #3 – Shoulders, Arms, Abs
Straight sets for shoulders:
1. Shoulder Press (machine, dumbbell, military – your choice) 4 sets of 6-10 reps
2. Side Lateral Raise 3 sets of 8-10 reps
3. Rear Laterals (DB, Cable, or Machine) 3 sets of 10-12 reps
4. Side Cable Raise 3 sets of 8-12 reps
Superset #1:
A. Concentration Curl 3 sets of 6-10 reps (squeeze)
B. Triceps Pushdown 3 sets of 10-12 reps
Superset #2
A. DB Curl 3 sets of 6-10 reps
B. Lying Tricep Extension 3 sets of 8-10 reps
Superset #3
A. Barbell or Preacher Curl 3 sets of 6-8 reps
B. Close Grip Bench Press of Dips 3 sets of 10-12 reps
Triset #1
A. Reverse Curl 3 sets of 8-12 reps
B. Wrist Curl 3 sets of 12-20 reps
C. Overhead Pulley Tricep Extension (or Triceps Machine) 3 sets of 8-15 reps
Abs: Same as Day 1 (200-250 total reps)
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Sample Workout
Sample Diet
Check out a sample of Tracy's Pre-contest diet!
Meal #1
1 whole egg + 3 egg whites
3 oz very lean meat
1/3 cup oatmeal - before cooking
Meal #2
4 oz lean beef or chicken or 1 can tuna, one small apple or orange
Meal #3
5 oz lean meat (chicken or other lean protein source)
1/2 cup cooked brown rice or 4 oz sweet potato
1 cup vegetables (broccoli, etc.) or 2 cups green salad with 2 tbsp Vinegar and Oil Dressing
Meal #4
Same as meal #2
Meal #5
6 oz. salmon or very lean meat (chicken breast, fish, turkey breast, lean beef - sirloin, filet, etc)
1 cup low carb vegetables
Salad with 1 tbsp Vinegar and Oil Dressing
Meal #6
6 egg whites with 1 cup of vegetables
Pre workout: 2 scoops BSN NO EXPLODE
Post workout: 3 scoops Scivation Xtend
Meal #1
1 whole egg + 3 egg whites
3 oz very lean meat
1/3 cup oatmeal - before cooking
Meal #2
4 oz lean beef or chicken or 1 can tuna, one small apple or orange
Meal #3
5 oz lean meat (chicken or other lean protein source)
1/2 cup cooked brown rice or 4 oz sweet potato
1 cup vegetables (broccoli, etc.) or 2 cups green salad with 2 tbsp Vinegar and Oil Dressing
Meal #4
Same as meal #2
Meal #5
6 oz. salmon or very lean meat (chicken breast, fish, turkey breast, lean beef - sirloin, filet, etc)
1 cup low carb vegetables
Salad with 1 tbsp Vinegar and Oil Dressing
Meal #6
6 egg whites with 1 cup of vegetables
Pre workout: 2 scoops BSN NO EXPLODE
Post workout: 3 scoops Scivation Xtend