From 16 weeks out I do cardio 6 days a week in the afternoon on the recumbent bike separate from my weight training. I alternate intensity and duration one day will be 16 minute, full out high intensity the next a slightly less intense 20 minute session. I am still challenging myself during the 20 minute sessions. It is not a walk in the park , but it is not quite over the top like the 16 minute sessions . I drop the resistance a couple notches for the 20 minute variation and make sure the RPM’s don’t fall below 90 and most of the time I keep them at 100+.At 6 weeks out I add in a mini 10 minute cardio session at lunch time 5 days a week (so on certain days I train 3 times!) I’ll up that to 12 minutes at 4 weeks going to 16 minutes for the final 3 week stretch. It takes lots of planning and I won’t kid you it bloody hard work!!! but this combined with the my diet and the right nutritional supplements is what gets me shredded at every contest.

My weight training is what would be considered heavy and low volume and is the same pre contest as off season I use weights to stimulate my muscles with progressive high tension and over load. I don’t use weight training to burn calories (even though it does expend significant calories) losing body fat is mainly accomplished with a gradual reduction in calories from my diet and increased energy expenditure from my cardio sessions.

Monday	Biceps 5 working sets of 4 to 6 reps each
	Calves 4 working sets of 6 to 8 reps each
Tuesday	Abs 4 working sets of 10 to 12 reps each
	Shoulders 7 working sets of 4 to 6 reps each
Wednesday	Back 8 working sets of 4-6 reps each
	Triceps 8 working sets of 4-6 reps each
Thursday	Off
Friday	Quads & Hamstrings 7 working sets
Saturday	Chest 6 working sets
	Forearms 4 sets of 8-10 reps
Sunday	Off