Bodybuilding Contest Prep - How The Pros Get Ready

In this feature we reveal the typical contest prep (diet and training) regiments of three pros: Dennis Wolf, Evan Centopani and Johnnie Jackson.

DENNIS WOLF

Contest Diet

3:00 a.m.                     40 grams protein shake*

8:00 a.m.                     90 grams protein shake, 150 grams oatmeal

11:00 a.m.                   350 grams chicken breast, 125 grams white rice, one small tomato

2:00 p.m.                     350 grams chicken breast, 125 grams white rice, one small tomato

5:00 p.m.                     350-400 grams top sirloin steak, 125 grams white rice, small green salad

8:00 p.m.                     350 grams chicken breast, 350 grams baked french fries (sliced white potato, baked) or 100 grams white rice

11:00 p.m.                   500 grams tilapia, 30 grams almonds

*This shake in the middle of the night will be eliminated at some point six to eight weeks out.

Training Split*

Monday:         Chest

Tuesday:         Quads

Wednesday:    Arms

Thursday:        Hams

Friday:            Delts

Saturday:        Back

*Calves are done every other day.

Full Routine

Monday: Chest

Incline Dumbbell Press                      4 x 10-12

Incline Hammer Strength Press          4 x 10-12

Flat Dumbbell Press                          4 x 10-12

Flat Dumbbell Flyes                          4 x 10-12

Cable Crossovers                              4 x 10-12

Tuesday: Quads

Leg Press                             4 x 12-15

Vertical Leg Press                 4 x 12

Leg Extensions                     4 x 12-15

Dumbbell Walking Lunges     3-4 sets of 10-15 steps per leg

Wednesday: Arms

One-Arm Dumbbell Preacher Curls      3 x 12

or

EZ-Bar Preacher Curls           3 x 12

Standing EZ-Bar Curls           3 x 12

EZ-Bar Reverse Curls            3 x 15

Rope Cable Pushdowns         2 warm-ups x 15, two work sets x 10-12

Reverse Cable Pushdowns     4 x 10-12

Machine Dips                        4 x 10-12

Thursday: Hams

Seated Leg Curls                                        4 x 12

Lying Leg Curls                                          4 x 12

Standing One-Leg Curls                              4 x 10-12

Good Mornings or Stiff-Leg Deadlifts             4 x 10-12

Glute Kickback Machine                             4 x 12

Friday: Delts

Seated Dumbbell Press                                           4 x 10-12

Seated or Standing Dumbbell Lateral Raises             4 x 12

Seated Dumbbell Rear Lateral Raises                       4 x 12

Rear Delt Machine                                                   4 x 12

Saturday: Back

Underhand Lat Pulldowns*           4 x 10-12

Pullover Machine                         4 x 10-12

Assisted Pull-Up Machine            4 x 10

Barbell Rows                               4 x 10

Seated Cable Rows                      3 x 10

Standing Low Cable Rows With Rope        3 x 10

Lat Pulldowns With Individual Handles       3 x 10

Deadlifts or Hyperextensions                    3 x 10-12

*Dennis pulls to underneath his chest to target lower lats more.

READ EVAN CENTOPANI'S TIPS

READ JOHNNIE JACKSON'S TIPS

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