Bodybuilding Contest Day

jacky

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Backstage Preparation Visualize; days events, posing, relaxation techniques, etc. Have last coat of tanning agent applied before arrival. Frequently inquire of time remaining until stage presentation Apply oil lightly; ask help for your back; always double check Protect yourself from cold air or drafts; use a robe if needed Pumping up Pump up the last several minutes Take your time between exercises Pump up with weights, towel, and/or surgical tubing exercises Incorporate floor exercises if desired Pump up weak body parts and side delts Limit pump up exercises 2 to 4 exercises in circuit fashion Avoid over pumping 2 to 3 sets per body parts Avoid pumping quads and abs unless extremely lean, Just flex Limit biceps pump to maintain biceps peak

Common Pumping Movements Delts Lateral Raises Upright Rows Chests & Triceps Push Ups Dips Flexing Back & Biceps Towel Pulls Pull Ups Flexing Hams Leg Curls (with tubing) Flexing Calves Single Leg Calf Raises Quads Flexing and Posing Abs Flexing and Posing The Last Seconds Wipe feet on towel to remove dust if needed Disrobe if you are covered Recheck your body for any streaks, splotches, sweat, etc. Remember to relax your face, smile occasionally, and have fun!

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