5. The last intense body part specific workout
would be on Tuesday or Wednesday.
6. Make the last 2 days (Thursday / Friday) full
body workouts, push/pull, upper/lower, circuit
type pump sessions.
7. Friday morning for the final full body pump
session pre-comp.
8. Cardio should be no more than 30min after
Tuesday, you should already be in shape and not
still trying to drop body fat in the last few days
before a show.
9. Last cardio session (max 30mins low intensity)
plus posing practice on Wednesday morning.
10. Minimal walking around after Thursday, don’t go
shopping all day and walk 5km around the
shops, high the theme parks on the Gold Coast
or anything like that and DO NOT go to the
beach and get sunburned.
Professor Chris McLellan
PhD. M.Phty. B.Ex.Sc.CSCS.AES.ASpSc.AHPM
Professor of Exercise and Sports Science
@thedrmac
Considered internationally as a leader in sports
science and strength and conditioning Dr Mac has
over 20yrs experience as an athlete preparation
specialist in elite sport in Australia and around the
world. With a diverse skill set that includes a Phd in
Exercise and Sports Science that investigated
physiological, endocrine, biochemical and
immunological adaptations of athletes to training
and competition, a Masters of Physiotherapy and
Bachelor of Exercise Science, Dr Mac complements
his formal qualifications with multiple nationally and
internationally accredited Health and Fitness, Sports
Power and Strength & Conditioning Specialist
accreditations. Dr Mac holds editorial board and
reviewer positions with ten (10) international
scientific journals and his research has resulted in
over one hundred (100) published works in peer
reviewed journals, published abstracts and
presentations at national and international
conferences.