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post #14 of (permalink) Old 10-20-2011, 05:06 PM Thread Starter
lazyfighter
MMA fighter
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Join Date: Jul 2009
Location: The land of the bumblebee
Posts: 155
                     
Here is my actual new work out. Critisism is welcome. Dont be too harsh though
Also my week starts from Friday which is mainly because of my shift pattern at work. Also Im out of mma training at the moment as I am just recouperating my strength and cardio for next years new start.

Friday
Dumbell Bench- 2 sets of 6, 2 set of 2
Incline Bench DB- 3 sets of 6
Narrow Turn db press- 2 sets of 6
Mill Press DB- 3 sets of 6
Tri Pulldowns- 3 sets of 6

Saturday (Cardio)
Rowing Machine- 10 mins
Tred Mill- 10 Mins
X trainer- 10 mins
CIRCUIT
Clean and press x 20
Situps x 20
Hypers x 20
Ball twist x 20
Pressups x 20
Do this 3 or 4 times

Sunday- Break

Monday
Deadlift- 2 sets of 3
S/l Deadlift- 2 sets of 3
B/O Rows- 3 sets of 6
Pull- 3 sets of 6
Seat db curls- 3 sets of 6
Lat Pull- 3 sets of 6

Tuesday (Cardio)
Rowing Machine- 10 mins
Tred Mill- 10 Mins
X trainer- 10 mins
CIRCUIT
Clean and press x 20
Situps x 20
Hypers x 20
Ball twist x 20
Pressups x 20
Do this 3 or 4 times

Wednesday- brea

Thursday
Squats- 3 sets of 6
Leg Extend- 3 sets of 6
Leg Curl- 3 sets of 6
Calf Raises- 3 sets of 6

Its almost as if I like to be tapped out! lol
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