This is what I'm currently doing but I would like to see some opinions about it.
Week 1, 2 and 4 look like this:
Monday:
Upper
Tuesday:
Lower
Wednesday:
Upper
Thursday:
Core/cardio
Friday:
Lower
Saturday:
Upper
Sunday:
Off
Week 3 looks like this:
Monday:
Lower
Tuesday:
Upper
Wednesday:
Lower
Thursday:
Cardio/core
Friday:
Upper
Saturday:
Lower
Sunday:
Off
Here's what I do for exercises. Obviously for week 3 I make the necessary changes for the 3 lower and 2 upper days. Leg days are performed in a circuit fashion.
Monday:
Chest:
Flat bench
Pec deck
Back:
Lat pulldowns
Rowing (machine)
Triceps:
Skull crushers
Close grip benches
Biceps:
Barbell curls
Preacher curls
Shoulders:
Shoulder presses
Lateral raises
Traps:
Upright rows
Shrugs
Tuesday:
Legs:
Leg presses
Leg extensions
Leg curls
Hamstring curls
Calf raises
Deadlifts (also does lower back)
Squats
Squat variation (hold a dumbbell in front of yourself with arms fully extended.)
Lunges
Lower back:
Hyperextensions
Wednesday:
Chest:
Inclined bench press
Pec flies
Back:
Pull ups
Rowing (dumbbells)
Triceps:
Rope pull down
Dips
Biceps:
Hammer curls
Chin ups
Shoulders:
Shoulder presses
Front raises
Traps:
Upright rows
Shrugs
Thursday:
I go to the gym and do cardio, then go home and do ab ripper x. (P90X video)
Core: Usually ab ripper x or a variation of it.
Cardio:
Treadmill 10 minutes
Elliptical 10 minutes
Rowing 10 minutes
Repeat
No rest in between any of the exercises.
Treadmill:
30 seconds at 7.5
30 seconds at 9.0
30 seconds at 7.5
30 seconds at 10.0
30 seconds at 7.5
30 seconds at 11.0
30 seconds at 7.5
30 seconds at 12.0
Repeat the above one more time and that's 8 minutes. Finish with this:
30 seconds at 7.5
30 seconds at 12.0
30 seconsd at 10.0
30 seconds at 7.5
Head directly to the elliptical. 10 minutes at 75-80 RPM's with the resistance at 14.
Head directly to rowing for 10 minutes.
Repeat the above and you're done
Friday:
Legs:
Leg presses
Leg extensions
Leg curls
Hamstring curls
Calf raises
Deadlifts
Jump squats
Walking lunges
Lower back:
Hyperextensions
Saturday:
Chest:
Decline presses
Flat bench
Back:
Lat pulldowns (both grips, normal and reverse)
Rowing
Triceps:
Skull crushers
Rope pulldown
Biceps:
Barbell curl
Preacher curl
Shoulders:
Shoulder presses
Rear delt raises
Traps:
Upright rows
Shrugs
Sunday:
Off. Get plenty of rest.
Pick it apart.
Moderators: cassiegose, Boss Man
- looks to much to me...unless training full body, you'll struggle to train movements 3/week, if you training properly that is
- you train performance so there shouldn't be 1 machine or single joint exercise in there and minimal exercises where you don't support your bw (bench presses)
- muscle pslits are shit
day 1 - 2 good exercises (bench, row)
day 2 - 3 (deads, squats, lunges)...you do 5 exerciss before deads and then squats...ridiculous
day 3 - 3 (incline, pull ups, rows, chin ups)
day 4 - ab ripper?? you need core strength, not ab strength
cardio - intervals i hope...bodyweight intervals will be better for you...how many times do you fight on elliptival trainers???...oh i see intervals, well sort of
day 5 - 2 (deads, walking lunge)
day 6 - 4 (decline/flat bench, rows, shoulder press)...why do we need 2 presses
FAR TOO MUCH BENCH PRESSING AND SHIT EXERCISES
you donlt get anywhere near enough rest...i assume you grapple and stuff as well as this??
all up - terrible
sorry mate just being honest
- you train performance so there shouldn't be 1 machine or single joint exercise in there and minimal exercises where you don't support your bw (bench presses)
- muscle pslits are shit
day 1 - 2 good exercises (bench, row)
day 2 - 3 (deads, squats, lunges)...you do 5 exerciss before deads and then squats...ridiculous
day 3 - 3 (incline, pull ups, rows, chin ups)
day 4 - ab ripper?? you need core strength, not ab strength
cardio - intervals i hope...bodyweight intervals will be better for you...how many times do you fight on elliptival trainers???...oh i see intervals, well sort of
day 5 - 2 (deads, walking lunge)
day 6 - 4 (decline/flat bench, rows, shoulder press)...why do we need 2 presses
FAR TOO MUCH BENCH PRESSING AND SHIT EXERCISES
you donlt get anywhere near enough rest...i assume you grapple and stuff as well as this??
all up - terrible
sorry mate just being honest