Chest :
2 light warm-up sets of flat bench bench presses a 30 reps approx 50-60kg
8 sets of flat bench a 8-12 reps
6 sets of incline bench a 10-15 reps
6 sets of butterfly or cable pulls a 12-15 reps
3 sets of horizontal covers 12-15 reps

Move :
2 light warm-up sets front pulling (lat pulling) a 20 reps approx 50kg
8 x front pulling 8-12 reps
4 x front pulling with U-handle 10-12 reps
3 x front pulling with a tight grip 10 -12 reps
4 x rowing seated 10-15 reps
3-4 x covers while standing, bent over 12-15 reps

Shoulders:
2 light warm-up sets. Kh-neck press 20-30 reps approx 10kg
8-10 x Kh-neck presses 10-15 reps
6 sets of lateral raises 10-15 reps
3 sets of front raises 12-15 reps
4 sets of cable pulling for rear shoulder 12-15 reps

Biceps:
2 light warm-up sets of biceps curls
7 sets of biceps curls lying down (on the cable) with SZ bar 10-12 reps
4 sets of concentration curls 12-15 reps
4 sets of biceps curls Kh while standing 10-12 reps

Trizeps:
as always, a slight warm-up
7 sets of Triz. Press on the cable 10-12 reps
4 sets of Triz. Pull with U-grip 10-15 reps (mostly one-armed)
4 sets of Triz. Press overhead (mostly on the cable with a rope or an SZ bar)

Legs:
2 light warm-up sets Strecker a 30 reps
2 light warm-up sets of leg presses
8 sets of leg presses 10-15 reps
5-6 sets of squats in machine 10-12 reps
6 sets of leg extensions 12-15 reps
6 sets of hamstrings 12-15 reps

I seldom do calf training, if then on the back or chest:
8-10 sets of standing calf raises

I only do abdominal training about 4 weeks before the competition.

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