sotik

Okay so remember I am new to this whole MMA thing so I am taking a random shot in the dark here but I hope I hit somewhere near the mark on this one. This is my weekly workout hoping to condition myself, get into shape, build a body for fighting and get myself a good stamina.

Monday, Wednesday and Friday will consists of running in the morning for 4 miles. After a bit of a rest I will lift weights.

Tuesday, Thursday and Saturday will consist of running in the morning for 4 miles. Then after resting I will do a circuit and quickly move over to doing a workout on the heavy bag.

I beg of you guys to tear this apart. Let me know how I can improve this, what I am doing wrong, what I need to be doing and so on. Remember I am new to this, before I just lifted weights and ran. Now how ever I wish to condition myself to fight and I hope this is not to far off of that goal.


This is my weight lifting routine

Upper Body

Chest

Barbell Bench Press 12 reps 100 pounds
Barbell Bench Press 10 reps 120 pounds
Barbell Bench Press 8 reps 140 pounds
Barbell Bench Press 6 reps 160 pounds
Barbell Bench Press 12 reps 100 pounds
Dumbbell Flyes 12 reps at 50 pounds

Shoulders

Seated Dumbbell Press 12 reps at 20 pounds
Seated Dumbbell Press 10 reps at 25 pounds
Seated Dumbbell Press 8 reps at 30 pounds
Seated Dumbbell Press 6 reps at 35 pounds
Seated Dumbbell Press 12 reps at 20 pounds
Military Press Press 12 reps at 30 pounds

Back

Reverse Grip Pull down 12 reps at 100 pounds
Reverse Grip Pull down 10 reps at 140 pounds
Reverse Grip Pull down 8 reps at 180 pounds
Reverse Grip Pull down 6 reps at 200 pounds
Reverse Grip Pull down 12 reps at 100 pounds
One Arm Dumbbell Row 12 reps at 70 pounds

Triceps

Dumbbell Extensions 12 reps at 30 pounds
Dumbbell Extensions 10 reps at 35 pounds
Dumbbell Extensions 8 reps at 40 pounds
Dumbbell Extensions 6 reps at 45 pounds
Dumbbell Extensions 12 reps at 30 pounds
Push Down 12 reps at 30 pounds

Biceps

Standing Barbell Curl 12 reps at 35 pounds
Standing Barbell Curl 10 reps at 40 pounds
Standing Barbell Curl 8 reps at 45 pounds
Standing Barbell Curl 6 reps at 50 pounds
Standing Barbell Curl 12 reps at 35 pounds
Standing Dumbbell Curl 12 reps at 35 pounds



My Circuit consists of


Station One – 5 minutes

Push-Ups - 15X
Jumping Jacks - 15X
Bench Dips - 15X

Station two – 5 minutes

Burpee Clean and Press/25-lb. DB - 10X
Burpees w/ 15-lb. DB - 10X
Burpees - 10X

Station three - 5 minutes

Fast High Knees - 10X
Mountain climbers - 10X
Jumping Jacks - 10X
Plank Jacks - 10X
Split Lunges - 10X

Station four – 5 minutes

Tire Flip - 10X
Tire Sledge - 10X

Then I go back to station one and repeat all of them for a total of 3 sets.



Lastly this would be my heavy bag workout.

Jump rope for 5 minutes

3 rounds of shadow boxing with 1 min of rest

3 rounds 3 minutes each
1st round work on foot work
2nd round jab, straight, left hook then right hook
3rd round jab, straight, left hook then kick

1 minute of nonstop punching, focus on a mix of speed and power while keeping gaurd and form.

Pyramind kicks of 10 kids each leg

Halloway

You are missing a leg routine. And no, cardio is not a substitue for working out your legs