Future_Fighter

Monday: Biceps/Back/forearms

Tuesday: Rest

Wednesday: Chest/Triceps/traps

Thursday: Rest

Friday: legs/deltoids

Saturday: Rest

Sunday: cardio


This good? Am i missing anything?

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TheNegation

People with workouts like yours generally do leg extensions and hamstring curls.

Do you?

Future_Fighter

squats and lunges as well, why?

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TheNegation

The fact you give you're routine in the form of muscles rather than exercises makes it hard to tell if you are leaving anything out.

Also having your entire lower body work on one day with upper body work veryday is not encouraging.

Your routine looks more like a beach body routine than one whose main focus is on strength devlopment. Which could be your goal anyway, if it is what you have should be fine.

Future_Fighter

well actually i'm going for both looks and strength, and as for legs on one day, squats/lunges/calf raises don't workout every leg muscle?

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TheNegation

You won't be targeting your glutes and hamstrings the same way you would by doing deadlifts.

If you want strength you should probably go on a program that focuses on hitting the basic compound movements hard and heavy. Like starrs 5 x 5, a three day push/pull/squat split or something.


"Biceps" should be something you sometimes throw in after deadlifts, rows and shit when you have some spare time and are not too spent. Or just do chins. Not the first thing on your mind on your first day.

sully

yeah for legs i do squats, stiff-legged deadlifts, leg extentions, leg presses,hamstring curls, and i work out my calves too

Savage8778

I completely agree. It really depends on your goals for your workout program. I personally work my legs in two segment workouts (I'm on a 6 day split). I have day 1-3 workouts, then a day 5-7 workouts) all of which focus on differing things.

That's aside from the point...however if you really are looking to be successful in a sport, or MMA for that matter. You need some explosive leg strength, lower body strength. Explosive power translates into stronger take downs, as well as take down defense (in cooperation from a solid core).

At first glance, it definitely is hard to see if you are leaving anything out. I'd say, in addition to this split, Abs and Core exercises should be integrated at least 3x a week, as well as stretching and other mobility exercises.

I do not however agree with doing rows after your spent, but that's my opinion.

Check out the, Mark Rippetoe's program (from the book 'Starting Strength') however much of his routine is located on-line through various websites, forums, etc.

Best of luck to you, and more info would be greatly appreciated.

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"It is human nature to find an easy way of doing things. Nothing can take the place of hard work." -Dan Gable
Iowa Wrestling Coach

wukkadb

Yes, good advice.

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TheNegation

I said he should do biceps after things like rows and deadlifts. Rows should most definitely not be an afterthought.