NPC LOUISIANA calendar 2017

2017 CONTEST CALENDAR APRIL 22, 2017 METAIRIE NPC BAYOU MUSCLE - *National Qualifier Best Western Landmark Hotel Luke Tesvich - 504-439-6224 www.louisianamuscle.com __________________________________________________________________________________ MAY 20, 2017 SHREVEPORT NPC/IFBB OPTIMUM CLASSIC - *National Qualifier Shreveport Convention Center ROBERT BLOUNT - 318-347-2208 www.optimumclassic.com Email: info@optimumclassic.ocm ____________________________________________________________________________________________________________________________________________________________________________________________________________________________________ JUNE 24, 2017- METAIRIE NPC/IFBB GREATER GULF STATES - *National Qualifier Best Western Landmark Hotel Luke Tesvich - 504-439-6224 www.louisianamuscle.com __________________________________________________________________ JULY 8 - LAFAYETTE NPC LOUISIANA STATE CHAMPIONSHIPS - *National Qualifier Heymann Performing Arts Center Tommy Guarisco - 985-868-3936 www.lachampionships.com __________________________________________________________________________________ JULY 15, 2017 - BATON ROUGE NPC RED STICK CLASSIC - Non-Qualifier Crowne Plaza Hotel John Lupo - 504-330-4784 _______________________________________ AUGUST 5, 2017 - LAFAYETTE NPC CAJUN SHOWDOWN - *National Qualifier Doubletree at Hilton Hotel Luke Tesvich - 504-439-6224 Robin - 504-650-0733 www.louisianamuscle.com __________________________________________________________________ AUGUST 19, 2017 - SLIDELL NPC CAMELLIA CHAMPIONSHIP - Non- Qualifier Slidell Municipal Auditorium Danielle Kifer - 985-774-9029 www.camelliachampionships.com __________________________________________________________________ SEPTEMBER 23, 2017 - METAIRIE NPC WARRIOR GAMES - *National Qualifier Best Western Landmark Hotel Luke Tesvich - 504-439-6224 / Robin - 504-650-0733 www.louisianamuscle.com _________________________________________________________________ OCTOBER 28, 2017 - BATON ROUGE NPC SOUTHERN MUSCLE - *National Qualifier Crowne Plaza Hotel Luke Tesvich - 504-439-6224/Robin - 504-650-0733 www.louisianamuscle.com

NEW YEAR NEW YOU (gym session)

Hollywood Body Plan Difficulty level: Beginner Muscles involved: Total body Focus: Fat loss Duration: 60 minutes Overview While your lifestyle might differ from a celeb, your goals are similar: You want to be lean, sexy, and strong, but achieve that in the shortest time possible. This workout is designed for just that purpose and to have you looking red-carpet ready in just four weeks!. How to do this workout? Perform this workout three times a week. For instance, you could do this on Monday, Wednesday, and Friday. Each workout consists of three circuits. Perform one set of all of the exercises in the first circuit, resting 30 seconds between each move. Once you have finished all exercises in the circuit, repeat the process. After you complete all sets in the circuit, then you can move on to the next group of exercises. Circuit : Do 1 set of each exercise in a group consecutively, without rests in between. Once these exercises have been completed, repeat the circuit again - doing 1 set of each with no rests in between. Continue until prescribed number of total sets are performed Strength : Complete all sets of an exercise at the same time with rests in between. Then move to the next exercise. Superset : 2 moves done consecutively (like a circuit) with no rests in between. Weekly Routine DAY 1 workout DAY 2 rest DAY 3 workout DAY 4 rest DAY 5 workout DAY 6 rest DAY 7 rest CIRCUIT SETS REPS/TIME REST (S) 1A Shifting side lunge 3 20 30-60 1B Skater crunch cross 3 20 30-60 1C Reverse sliding lunge 3 20 30-60 1D Alternating dumbbell row 3 15 30-60 1E Squat 3 20 30-60 1F Kettlebell chest press 3 15-20 30-60 1G Elevator abs 3 12 30-60 CIRCUIT SETS REPS/TIME REST (S) 2A Reverse sliding lunge 3 15 30-60 2B Reverse-grip pressdown 3 15 30-60 2C Standing dumbbell biceps curl 3 15-20 30-60 2D Single-leg dip 3 12-15 30-60 2E Mountain climber on sliding discs 3 20 30-60 ** - as many as possible; @ - each side

NEW YEAR NEW YOU (weights)

Six Moves For Bigger Arms Difficulty level: Intermediate Muscles involved: Arms · Biceps · Triceps Focus: Build muscle Duration: 60 minutes Overview There are workout pros that say, "You don't need curls to build big arms." To them we have a simple response: Good for you. The truth is, curls and their variations are one of the best ways to build big, full, muscular arms. So instead of talking about what might work, we'll show you with this routine. Start curling your way to tighter shirtsleeves now. How to do this workout? Perform the following workout 1-2 times per week. Make sure that you never perform these exercises on back-to-back days. Complete the exercises as straight sets by performing all sets of a given exercise before moving on to the next. Circuit : Do 1 set of each exercise in a group consecutively, without rests in between. Once these exercises have been completed, repeat the circuit again - doing 1 set of each with no rests in between. Continue until prescribed number of total sets are performed Strength : Complete all sets of an exercise at the same time with rests in between. Then move to the next exercise. Superset : Two moves done consecutively (like a circuit) with no rests in between Weekly Routine DAY 1 workout DAY 2 rest DAY 3 rest DAY 4 workout DAY 5 rest DAY 6 rest DAY 7 rest STRENGTH SETS REPS/TIME REST (S) 1 Cheating barbell biceps curl 4 10 60 2 Standing EZ-bar biceps curl 3-4 6-8 45 3 One-arm concentration curls 3-4 8-10 30 4 Rope pressdown 4 20-30 30 5 Seated dumbbell overhead triceps extension 4 6-8 0 6 Swiss ball dumbbell lying triceps extension 3 8-12 20 ** - as many as possible; @ - each side

nEW YEAR NEW YOU (yoga)

Total-Body Toning Difficulty level: Intermediate Equipment: None Focus: Balance · Breathing · Flexibility · Mobility Duration: 30 minutes Overview Target all your major muscles to firm up. Yoga is a full body (and mind) workout. All of the moves in this routine require your whole body to work together. The result? Balanced and healthy total-body toning and strength.

NEW YEAR NEW YOU (yoga)

Boost Circulation Difficulty level: Beginner Equipment: None Focus: Breathing · Flexibility · Mobility Duration: 10 minutes Overview Breathe deeply and move to improve your body flow. Yoga, like any physical activity, can improve your circulation. This routine will get your heart pumping to increase the flow of oxygen-rich blood.

New Year New You (gym session)

The Anti-Aging Workout Duration: 45 minutes Difficulty level: Intermediate Muscles involved: Abs · Shoulders · Back · Chest · Hamstrings · Quads · Glutes Focus: Fat loss Overview To offset the aging process, you'll combine metabolic boosters that will keep you burning calories 24 hours a day and strength training movements that will be easy on your joints but hard on your fat cells. Once you start this workout, your body-and the aging process-won't stand a chance. How to do this workout? Perform this workout three days a week, resting at least a day between each session. So you might go on Monday, Wednesday, and Friday. When you see a number with a letter next to it-such as 1A and 1B-it means the exercises should be performed as a group. Do one set of the first exercise, rest for the prescribed amount of time, and then do one set of the next exercise in the group. Repeat until you've completed all of your sets for each exercise, and then move on to the next group. Circuit : Do 1 set of each exercise in a group consecutively, without rests in between. Once these exercises have been completed, repeat the circuit again - doing 1 set of each with no rests in between. Continue until prescribed number of total sets are performed Strength : Complete all sets of an exercise at the same time with rests in between. Then move to the next exercise. Superset : Two moves done consecutively (like a circuit) with no rests in between Weekly Routine DAY 1 workout DAY 2 rest DAY 3 workout DAY 4 rest DAY 5 workout DAY 6 rest DAY 7 rest SUPERSET SETS REPS/TIME REST (S) 1A Barbell front squat to push press 3 20 60 1B Barbell straight-leg deadlift 3 10 60 SUPERSET SETS REPS/TIME REST (S) 2A Squat thrusts 3 15 60 2B Plank with arm raise 3 8 60 ** - as many as possible; @ - each side

NEW YEAR NEW YOU (weights)

Perfect Arm Routine Duration: 60 minutes Difficulty level: Advanced Muscles involved: Biceps · Triceps Focus: Build muscle Overview You've heard of the pump. The amazing feeling you get when your muscles are full and tight and you look your best. The pump is actually essential for growth, and that's especially true for your arms. This routine is designed for the pump-and then some. It's one of the most intense arm workouts ever created, but the result is a pair of biceps and triceps worthy of praise and perfection. How to do this workout? Perform this workout 2-3 times per week, making sure to never do this routine on back-to-back days. When you see a number with a letter next to it-such as 1A and 1B-it means the exercises should be performed as a group. Do one set of the first exercise, rest for the prescribed amount of time, and then do one set of the next exercise in the group. Repeat until you've completed all of your sets for each exercise, and then move on to the next group. Circuit : Do 1 set of each exercise in a group consecutively, without rests in between. Once these exercises have been completed, repeat the circuit again - doing 1 set of each with no rests in between. Continue until prescribed number of total sets are performed Strength : Complete all sets of an exercise at the same time with rests in between. Then move to the next exercise. Superset : Two moves done consecutively (like a circuit) with no rests in between Weekly Routine DAY 1 workout DAY 2 rest DAY 3 workout DAY 4 rest DAY 5 workout DAY 6 rest DAY 7 rest SUPERSET SETS REPS/TIME REST (S) 1A Barbell biceps curl 3 10, 8, 6 30 1B Forward bend biceps curl 3 10, 8, 6 30 STRENGTH SETS REPS/TIME REST (S) 2 Dead-hang biceps curl 3 10, 8, 6 30 3 Seated alternating dumbbell biceps curl 3 10, 8, 6 30 4 One-arm concentration curls 3 10, 8, 6 30 ** - as many as possible; @ - each side