STUBBS'
TRAINING SCHEDULE

DAY BODYPART(S)

OFFSEASON Monday Legs

Tuesday Back

Wednesday Rest

Thursday Shoulders

Friday Biceps, triceps and
calves

Saturday Chest

PRECONTEST Monday Legs and shoulders

Tuesday Back and triceps

Wednesday Chest and biceps

Thursday Shoulders and legs

Friday Triceps and back

Saturday Biceps and chest

STUBBS'
BICEPS WORKOUT

EXERCISE SETS REPS

OFFSEASON Standing EZ-bar curls 3 12

Standing barbell curls 3-4 12

Standing or seated alternate dumbbell curls 3-5 12

Cable curls 3 * 50

Dumbbell concentration curls 3 10

Seated EZ-bar curls 3-5 12

PRECONTEST Standing EZ-bar curls 4 12

Seated alternate dumbbell curls 3 12

One-arm dumbbell spider curls 3 12

Standing EZ-bar reverse-grip curls 3-5 12

Seated EZ-bar curls 3-5 12

* These are performed as drop sets. A complete drop set consists of 50
reps total, five drops of 10 reps each.
RELATED ARTICLE: WISE BIS

"Maintain a keen perspective. If you feel you're not getting a good workout, reflect on what you did not do since your last trip to the gym. Maybe you didn't get enough rest, or maybe you didn't take in the proper nutrients or have the right meals, or maybe you partied too much, or maybe you were lacking the right fluids or didn't drink enough water.

"Also, keep a journal. Each day, from the moment you wake up, record everything that goes into your system and how you feel. The same goes for your workout: take your journal to the gym to record what you lift and the reps for every set. That becomes a great tool for motivational insight that you can use for the next workout. Your mind feeds on that. You can look at your journal and say, 'Last week, I did 100 pounds; this week, I'll go for 110.' This will help you take on a more positive and progressive attitude toward gains."

--Joel Stubbs

BY JULIAN SCHMIDT

SENIOR WRITER

COPYRIGHT 2007 Weider Publications
COPYRIGHT 2007 Gale Group