Michael Kefalianos'
Training Split & Workout Program
By The Bodybuilders.gr Editorial Team
October 22nd, 2014
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.
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