ass kicking time :) :) :)

im 17 female 5'7 and 143lbs (65kg) and hoping to compete in my first figure comp in may or july next yr!!! so at the moment i am going for size :) eating is good and i have been weight training properly for about a year now and generally training for about 3 years in the gym!!!
 
im a personal trainer and a group fitness instructor so i kinda know what im doing but its so different to "normal" training so critique is more than welcome!!!
 
so i need a new program and i need it to be very hard
so far i have come up with this, (all in KG)
 
Monday -
6am - Legs
9am - body pump (i teach it)
6pm - Body combat
 
Tuesday -
6am - spin class
 
Wednesday -
6am - Shoulders
6pm - Body Combat
 
Thursday -
6am- Back & Triceps 
6.30pm - boxing
 
Friday -
6am - body combat
5.30pm - body pump
 
Saturday -
anytime - chest and Biceps
 
Sunday -
Rest or light run
 
Legs -
wide stance smith machine squat
25kgx25
45kgx15
45kgx12
50kgx12
55kgx8
Single-leg leg press: each leg
75kgx15
100kgx12
100kgx10
 
Traditional leg press (feet close together):
100x15
125x10
150x8 superset 175x6
 
Calve raises:
100x15 (feet turned - in, out, straight)
125x10 (feet turned - in, out, straight)
 
hamstring curls:
seated 30x15 superset lying 50x15
seated 30x12 superset lying 50x12
seated 30x10 superset lying 50x10
Seated 30x8 superset lying 50x8
 

Leg extensions:
50x20 (drop set to 20x10)
40x20 (drop set to 20x10)
30x20 (drop set to 20x10)
20x20
 
yeah and i will be posting my other w/outs soon :)

Go Hard or Go Home!!!

PHOTOS!! PHOTOS!! I demand photos!!

Im impressed... GO THE PERTHYS!!

Love your enthusiasm!
Let's see, training for a year already, fitness instructor, looking for size and a hard workout- Do a search on our forum for Max OT. It's an excellent program, designed to build mass and strength- Heavy weight, low reps, but also reasonably low volume. Works one muscle group a day, three exercises per muscle group, three sets per exercise, four to six reps per set. Concentrates on big compound exercises.