2025 Competition Traning Log
Client Name: Dunstone
Training Phase: 81
Length Of Phase: 4 weeks (Thursday and Sundays - Days Off)
WA - Chest and Back
Incline BB Bench Press 3 sets…8-10 reps
Hammer Strength Plate Loaded Lat Pulldown *pronated grip* 3 sets…8-10 reps
Flat Cable Chest Press 3 sets…8-10 repa
Rack Pulls *from the knee roll* 3 sets…8-10 reps
Cable Crossovers 3 sets…8-10 repa
Standing Unilateral Row Machine 3 sets…8-10 reps each side
AB Wheel Roll outs 3 sets…AMRAP…... 120s rest
WB - Arms
Seated Plate Loaded Shoulder Press 3 sets…8-10 reps
Incline Bench DB Y Raises 3 sets…8-10 reps
Reverse Pec Deck *rear delt focused* 3 sets…8-10 reps
Incline Bench DB Spider Curls 3 sets…8-10 reps
Reverse Cable Curl *pronated grip* 3 sets…8-10 reps
Cable Skull Crushers *straight bar attachment* 3 sets…8-10 reps
Diamond Pushups 3 sets…8-10 reps
WC - Legs
Front Squat *heels raised* 3 sets…8-10 reps
Uni-lateral Leg Press *focus on vastus lateralis* 3 sets…8-10 reps each side
Curtsy Squats 3 sets…8-10 reps
Leg Extension 3 sets…8-10 reps
DB RDL’s 3 sets…8-10 reps
Unilateral Standing Leg Curl Machine 3 sets 8-10 reps
Hip Thrusts *partial rep into full rep* 3 sets…8-10 reps
WD - Chest and Back
A1 Flat Bench DB Crush Press 3 sets….12-15 reps
A2 Lat Pushdown *wide, pronated grip* 3 sets….12-15 reps
B1 Decline DB Chest Press 3 sets….12-15 reps
B2 Seated Cable Rows *neutral grip* 3 sets….12-15 reps
C1 Incline DB Flys 3 sets….12-15 reps
C2 DB Pullovers 3 sets….12-15 reps
D Cable Crunch 3 sets….12-15 reps
WE - Arms
A1 Seated BB OHP 3 sets….12-15 reps…... rest between giant sets…
A2 Lateral Raise Machine 3 sets….12-15 repa
A3 Cable Front Raises 3 sets….12-15 reps
B1 One Arm DB Preacher Curls 3 sets….12-15 reps each side
B2 DB Bilateral Curls 3 sets….12-15 reps
C1 Tricep Pushdown 3 sets….12-15 reps
C2 Tricep Pushdown *rope attachment*3 sets….12-15 repa
D1 Donkey Calf Raises *rotate foot position each set* 3 sets….25-30 reps
D2 Standing Calf Raises *rotate foot position each set* 3 sets….25-30 reps
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