| Training
Cycle for 2004 Mr. Olympia |
| Day
1: |
Delts & Traps in AM;
Triceps in PM |
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| Day
2: |
Quads &
Abs in AM;
Back & Hamstrings in PM |
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| Day
3: |
Off |
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| Day
4: |
Chest, Calves & Abs in AM;
Biceps & Forearems in PM |
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| Day
5: |
Back in AM |
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| Day
6: |
Off |
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| Day 7: |
Repeat cycle |
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Notes: Back is done twice per week. The back workout on Day 2 is at 80% intensity while the back workout on Day 5 is at full intensity.
Cardio is performed 30 minutes every morning before meal one at home on the stair gauntlet (performed at high intensity).
Due to Jay varying the sets and reps of every exercise for every workout, no set and rep scheme is mentioned below.
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| Day
1 |
Warm
Up Sets
(sets x reps) |
Working
Sets
(sets x reps) |
| AM |
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| Delts: |
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| Side Laterals |
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| Shoulder Presses |
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| Side Laterals with cables behind back |
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| Seated Front Dumbbell Raises |
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| Rear Delt Machine Flyes |
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| Rear Delt Cable Flyes |
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| Traps: |
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| Dumbbell
Shrugs |
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| Barbell Shrugs Behind The Back |
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| PM |
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| Triceps: |
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| Rope Pressdowns |
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| Tricep Dips |
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| Straight Bar Pressdowns |
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| Over Dumbbell Extensions |
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| Rope One Arm Kickbacks |
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| Day
2 |
Warm
Up
Sets
(sets x reps) |
Working
Sets
(sets x reps) |
| AM |
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| Quads: |
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| Leg
Extensions |
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| Leg
Presses |
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| Hack Squats |
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| Lunges with Dumbbells |
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| Front Squats |
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| Leg
Extensions (Heavy) |
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| Abs: |
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| Crunches |
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| Rope Crunches |
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| Hanging Leg Raises |
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| PM |
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| Back: |
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| Deadlifts |
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| T-Bar Rows |
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| Seated Cable Rows |
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| Hamstrings: |
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| Lying Hamstring Curls |
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| Stiff Legged Dumbbell Deadlifts |
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| Ham Tractor (Seated Hamstring Curl) |
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| Hamstring Curls |
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| Day 4 |
Warm
Up
Sets
(sets x reps) |
Working
Sets
(sets x reps) |
| AM |
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| Chest: |
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| Flat Dumbbell Flyes |
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| Incline
Barbell Presses |
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| Cable Flyes |
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| Incline Flyes |
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| Flat Bench or Dumbbell Presses |
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| Calves: |
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| Standing Calf Raises |
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| Seated Calf Raises |
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| Donkey Calf Raises |
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| Abs: |
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| Crunches |
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| Rope Crunches |
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| Hanging Leg Raises |
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| PM |
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| Biceps: |
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| Standing Barbell Curls |
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| One Arm Dumbbell Curls |
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| Two Arm Preacher Curls |
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| Two Arm Cable Overhead Curls |
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| Seated Hammer Dumbbell Curls |
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| Forearms: |
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| Wrist Curls with Barbell |
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| Day
5 |
Warm
Up Sets
(sets x reps) |
Working
Sets
(sets x reps) |
| AM |
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| Back: |
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| Pull Ups |
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| Deadlifts with Barbell |
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| T-Bar Rows (close grip) |
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| Dumbbell Deadlifts |
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