Front Pose 

Quarter Turn to the Right 

Quarter Turn to the Back 

Quarter Turn to the Front 

Front Double Biceps 

Front Lat Spread 

Side Chest 

Back Double Biceps 

Back Lat Spread 

Side Triceps 

Abdominals and Thighs 

JUDGING

The judge assesses the overall male athletic appearance of the physique. 

This assessment begins at the head and extends downwards, taking the whole physique into account. 

The assessment, beginning with the general impression of the physique, the overall athletic development of the musculature; the presentation of a balanced, symmetrically developed physique; the condition of the skin and the skin tone; and the athlete’s ability to present him with confidence. 

During the comparisons of the compulsory poses, the judges look at the primary muscle group being displayed. 

The judges then survey the whole physique, starting from the head, and looking at every part of the physique in a downward sequence, beginning with general impressions, and looking for muscular bulk, balanced development, muscular density, and definition. The downward survey should take in the head, neck, shoulders, chest, all the arm muscles, front of the trunk for pectorals, pec-delt tie-in, abdominals, waist, and quads. 

The same procedure for back poses will also take in the upper and lower back. the gluteus group, the leg biceps group, and calves. 

A detailed assessment of the various muscle groups is be made during the comparisons, at which time the judges compare muscle shape, density, and definition while still bearing in mind the competitor’s overall balanced development. 

The comparisons of the compulsory poses cannot be over-emphasised as these comparisons help the judge to decide, which competitor has the superior physique from the standpoint of athletic balanced development, muscular density and definition. 

The physique is assessed as to the level of overall muscle tone, achieved through athletic endeavours. The muscle groups should have a round and firm appearance with a small amount of body fat. 

The assessment takes into consideration the tightness and tone of the skin. The skin tone should be smooth and healthy in appearance. 

The judge’s assessment of the athlete’s physique includes the athlete’s entire presentation, from the moment he walks onstage until the moment he walks offstage. At all times the bodybuilder competitor must be viewed with the emphasis on a “healthy, fit, athletic-looking muscular physique, in an attractively presented total package”. 

POSING ROUTINE - 1 MINUTE