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Table 4: Sample Friday tension workout

Exercise Sets Reps Rest

Leg press * 3 8-10 90”

or Deadlift * 2 10-15 2-3’

Leg curl 1 10-12 60”

Calf raise * 2 10-12 60”

Bench press * 2-3 8-10 90”

Wide grip row * 2-3 8-10 90”

Shoulder press 1-2 10-12 60”

Undergrip pulldown 1-2 10-12 60”

* Perform 1-3 warmup sets for these exercises

Note: Sets and reps differ for deadlifts due to decrease the chance of low-back strain.

The depletion workout

Another option for the Friday workout is a high-rep, circuit depletion workout. If a trainee
chooses to do this workout, he or she should simply pick one exercise per bodypart and work the
body in a giant loop. For best recovery between body parts, alternate a leg exercise, a pushing
exercise, and a pulling exercise. A possible order would be legs, chest, back, hamstrings,
shoulders, lats, calves, triceps, biceps, and finally abdominals.

Each set should consist of 10-20 quick reps per set (1 second up/1 second down) with a
light weight. One minute of rest should be taken between exercises, and five minutes rest
between each circuit. This will help to limit fatigue and nausea from lactic acid buildup. The sets
should not be taken to failure as the goal is simply to deplete muscle glycogen. The depletion
circuit is the workout that pre-contest bodybuilders will do the week of the contest before the final
carb-up. Sample circuits appear below:

1. leg press, dumbbell (DB) bench press, cable row, leg curl, shoulder press, overgrip pulldown, calf
   raise, triceps pushdown, barbell curl, reverse crunch.


2. leg extension, incline DB bench press, narrow grip row, seated leg curl, lateral raise, undergrip
   pulldown, seated calf raise, close grip bench press, alternate DB curl, twisting crunch.


3. squat, flat flye, cable row, standing leg curl, upright row, overgrip pulldown, donkey calf raise,
   overhead triceps extension, hammer curl, crunch.

Since the intensity is lower (roughly 50-60% of maximum) glycogen depletion per set will
also be lower. Additionally, 20 reps will only require about 20-40 seconds to complete. Assuming
glycogen had started at 70 mmol/kg, it will likely take 4-6 circuits to fully deplete glycogen.