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Mark James Dugdale was born December 25, 1974 and has been competing as a professional bodybuilder since the late 1990’s. There is no doubt that he is in the top ten professionals in his sport and placed 4th in the Mr. Olympia in 2009. He placed 6th at the 1999 NPC Nationals and has an ability to get super ripped.
He competes at 212 pounds and has an off-season weight of around 240 but Mark is probably best known for his heavy training and often goes below 8 reps when training as he says he gets better results using heavy weights to failure.
Mark believes strongly in high intensity training and often uses HIT to get to the point of failure when training. He uses this type of training often and below is an example of his core circuit training that he would use when training calves. This is intense and is not be people who have not been training for many years.
His Core Circuit Training that he does is all done without any rest which means he is getting his heart-rate up to his maximum or at least close to it using the following movements.
Bosa-Ball then Alternating Dumbbell Pull-In immediately to Two Arm Kettle Bell Swing then Seated Bicycle Abs then Roll-Out with Abdominal Roller and Alternating leg step-off from plank position, 20 reps. Then doing the same from a plank position, 20 reps taking a 15 second break and then starting again.
Here is a typical Monday workout for Mark:
Chest Incline Bench Press Rest/Pause 6 - 3 - 2
Incline Dumbbell Flys Rest/Pause 8 - 4 -2
Widowmaker 20 to 30
Pec Machine Flies Immediately followed by 60 second stretch
Biceps Standing EZ-Bar Curls Rest/Pause 8 - 4 - 2
Dumbbell Hammer Curls Rest/Pause 6 - 4 - 3
Straight Bar Preacher Curls Rest/Pause 1 X 20 to 30
Immediately followed by 60 second stretch
Calves Seated Calves Straight Sets 2 X 6 - 8
Standing Calves Straight Sets 2 X 6 – 8
Note: Mark Dugdale routine is based on High Intensity Training for more info see The Colorado Experiment Workout
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