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Aurelia Grozajova IFBB professional bodybuilder
sk

Training 2003

In the year 2003, my training program included three phases:

Volume training

   In this phase, I do some basic exercises with heavy weights. I do over 20 series for large muscles and up to 10 series for smaller muscles, with at least of 80 % of the maximum weight. I try to hold the number of repeats at 6 - if I feel I can it, I increase the weight. The break between the series is 90- 120 seconds. My training is divided as follows

morningafter noon
Day 1      calves, triceps     quadriceps      
Day 2calves, bicepsshoulders
Day 3freefree
Day 4quadricepschest
Day 5hamstringsback
Day 6freefree
Day 7calves, abdomenfree
Pre-competition training

    In this phase of training, I still do some basic exercises with heavy weights. As large muscles, I reduce the number of series to 15, for smaller, to 8. I increase the number of repeats to 8, if I see that I am still able to do this number, I increase the weight. The break between the series should not exceed 60 seconds. My training is divided as follows:

morningafter noon
Day 1      calves, hamstrings      quadriceps      
Day 2calves, lower backupper back, triceps
Day 3freefree
Day 4quadricepsshoulders
Day 5calves, chestupper back, biceps
Day 6abdomen, hamstringsshoulders
Day 7freefree
Forming training

   In this shortest part of training, taking no longer than 3-4 weeks, I do more isolated exercises of the specific muscles. For large muscles, I keep the number of series at maximally 15 and for smaller muscles, at maximally 8. I keep the number of repeats at 8, if I feel I can exceed this, I increase the weight. The break between the series should not exceed 45 seconds. The training is divided as follows:

morningafter noon
Day 1      calves, hamstrings, abdomen     quadriceps, chest     
Day 2calves, biceps, tricepsshoulders, back
Day 3freefree
Day 4calves, hamstrings, abdomenquadriceps, chest
Day 5calves, biceps, tricepsshoulders, back
Day 6freefree





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