My legs, especially my hamstrings were a weak point for me at the start of the year so I really incorporated lots of legs into my routines. Here was my routine from the start of the year up until the contest.

Recently I have switched to full body HIT routine workouts.

• Monday Back and chest
• Tuesday Hams and calves
• Wednesday Quads
• Thursday Break
• Friday Arms and shoulders
• Saturday Hams and Quads
• Sunday Break

I believe that for work outs less is more, and for most body parts I would do about 3-4 exercises for 2-3 sets each (smaller body parts like bis I would do less). I try to keep my workout time under 45 minutes and just go hard for short bursts.