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Michael Kefalianos Training Split/Workout Program
Michael Kefalianos' Training Split & Workout Program
By The Bodybuilders.gr Editorial Team

October 22nd, 2014


Michael Kefalianos Training Split & Workout Program

This is Michael Kefalianos' training split and workout program, designed specifically for his pre-contest prep. He trains mostly at David's gym in Kos Island, Greece with his trainer & coach David Balasas. Most sets are taken just short of failure, with the occasional drop set thrown in as the contest approaches. Mike uses mostly medium weights to promote a good pump and avoid injury.

The training split is:

Day 1: Shoulders
Day 2: Quads
Day 3: Back
Day 4: Hams & Calves
Day 5: Chest
Day 6: Biceps & Triceps
Day 7: Rest

Shoulders:
Smith Machine Press: 4 x 8-12 reps
Dumbbell Press: 3 x 8-12 reps
Side Raises: 3 x 8-12 reps
Front Dumbbell Raises: 3 x 8-12 reps
Reverse Machine Flys (Rear Delts): 3 x 8-12 reps
Bent Over Dumbbell Raises:
3 x 8-12 reps
Dumbbell Shrugs: 4 x 8-12 reps

Quadriceps:

Hack Squats: 4 x 8-15 reps
Leg Press: 3 x 8-15 reps
Leg Extensions: 3 x 8-15 reps
Adductor Machine: 3 x 8-15 reps
Abductor Machine: 3 x 8-15 reps
Sissy Squats: 3 x 8-15 reps

Back:
Front Pulldowns or Chin-Ups: 4 x 8-12 reps
Behind the Neck Pulldowns: 3 x 8-12 reps
Close Grip Pulldowns: 3 x 8-12 reps
Dumbell Rows: 3 x 8-12 reps
Low Back Pulls: 3 x 8-12 reps
Hyperextensions: 3 x 8-12 reps

Hamstrings & Calves:
Lying Leg Curls: 4 x 8-12 reps
Standing Leg Curl (alternating): 3 x 8-12 reps
Stiff-Leg Deadlift: 3 x 8-12 reps
Lunges: 3 x 8-12 reps
45-Degree Leg Press Machine for Calves: 3 x 15-20 reps
Standing Calf Raise: 3 x 15-20 reps

Chest:
Incline Smith Machine: 4 x 8-12 reps
Incline Dumbbell Press: 3 x 8-12 reps
Incline Dumbbell Flys: 3 x 8-12 reps
Pec Deck Flys: 3 x 8-12 reps
Cable Crossovers: 3 x 8-12 reps

Biceps:
E-z Bar Curl: 4 x 8-12 reps
Dumbbell Curl: 3 x 8-12 reps
Hammer Curls: 3 x 8-12 reps
Cross Body Hammer Curls: 3 x 8-12 reps
Machine Preacher Curls: 3 x 8-12 reps

Triceps:
Tricep Pushdowns: 4 x 8-12 reps
Cable Pushdowns: 3 x 8-12 reps
Lying Dumbbell Extensions: 3 x 8-12 reps
Kickbacks: 3 x 8-12 reps


There you have it. The official Michael Kefalianos training split and workout program. In our next article we'll discuss Michael's nutritional & pre contest diet principles.

Related Articles & Topics:
- Michael Kefalianos Contest History & Photos
- Interview With Mike Kefalianos' Coach David Balasas


 

 

Copyright 2014 - Bodybuilders.gr
Bodybuilders.gr The Largest Greek Bodybuilding & Fitness Site On The Web

No reproduction of any part of this article is permitted without the express written consent of the authors.


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