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post #1 of 15 (permalink) Old 10-03-2010, 12:19 PM Thread Starter
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Smile Work Out Routine

Hi There!!!
this is my first post on this forum i am a big fan of mma and i want to learn it very badly but for some reasons i have not been able to do it for a while so but now i have decided to start of by working on my conditioning so i have prepared a routine for my self i was just wondering if it is right for me so i know some guys can give me a good advice whether it is good for me or not by the way i am 20 year old 5'9 and weigh 63kg so i need to gain some muscle as well any ways this is the schedule
DAY 1 <hit the gym work on bicep,triceps,chest and shoulders>

DAY 2 <still in the gym work on legs,core and lats>

DAY 3 <cardio 400-500meters run then do a set of high jumps,but kickers,high knees,mountain climbers,jumping jacks and sprawls do three sets and increase intensity with every set and then stretch afterward>

DAY 4 <same as day 1>

DAY 5 <same as day 2>

DAY 6 <same as day 3>

DAY 7 <take rest>

so there it is i hope some one can give me a good advice or make some changes in my schedule and tell me whats better for me by the way i am only working on conditioning only and not doing any sparring or some thing like that.
THANK YOU!!
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post #2 of 15 (permalink) Old 10-17-2010, 04:53 AM Thread Starter
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Unhappy

will I Ever Get A Reply!!!
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post #3 of 15 (permalink) Old 10-17-2010, 07:31 AM
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Looks good to me man. Remember its what works for you when it comes to working out, hitting the gym is hitting the gym im sure youre doing fine.
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post #4 of 15 (permalink) Old 10-17-2010, 07:53 AM Thread Starter
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Quote:
Originally Posted by BantamBanger View Post
Looks good to me man. Remember its what works for you when it comes to working out, hitting the gym is hitting the gym im sure youre doing fine.
thanks for replying i have some other questions i do three exercise for almost every body part should i complete the workout for one part doing all three exercises or should i do one exercise for a body part and then move to others coming back to the first one in the end for example if i am working on bicep should i complete all three exercises then start working on the chest or other parts?????
and also tell me about the exercises that will be best for a beginner like me especially for the upper body strength and size being my first priority and what should be the orientation of these exercises i mean the range of reps and sets????
thank you!!!
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post #5 of 15 (permalink) Old 10-17-2010, 09:09 PM
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well,

If you want overall strength I have a simple method of tearing your body apart from the inside out.

Say for instance you can do 60-pound dual-curls 10 sets of 10 which equals 100 lifts. Is that all you can do for that single lift no....go and do 5 or 10 more sets in the day compared to what you normally do.

I had started my regimen on a monday, and by wednesday I could barely pick up a 4-pound pizza after curling a 40-pound salt bag 360-lifts on monday and 720 lifts on tuesday.

You should approach your entire workout-regimen in a manner in which you will push through any pain that you encounter and strive to set a new level to break.

If you only do three sets on day 3 break it up into 4 mini-workouts of doing the full workout you listed but 4-times in the day. If you can push yourself beyond what your mind says is possible then you will start on the correct-path.



Throughout life there are bumps along the way some may be painful...others not...who gives a damn in the end you'll still die
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post #6 of 15 (permalink) Old 10-20-2010, 10:22 AM
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Well obviously the more you destroy your body the more its gonna grow in revcovery but it depends on your schedule. I try to work opposite body parts for soreness reasons like chest and tris one day then back and bis and legs and shoulders. This way you can be sore as hell but its not unbareable.
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post #7 of 15 (permalink) Old 10-21-2010, 07:16 AM Thread Starter
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Quote:
Originally Posted by BantamBanger View Post
Well obviously the more you destroy your body the more its gonna grow in revcovery but it depends on your schedule. I try to work opposite body parts for soreness reasons like chest and tris one day then back and bis and legs and shoulders. This way you can be sore as hell but its not unbareable.
what about cardio i mean my schedule seems to give me no rest just one day a week which i think is not enough as i first need to gain some muscles so how should i add cardio in my schedule and do weight training without over training my self???
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post #8 of 15 (permalink) Old 11-05-2010, 03:21 PM
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Well, for starters you should keep your Chest and shoulder workouts atleast 2 days apart. Only expert lifters consider doing those body parts together, and that is only occasionally.

Your day 3 excersize should be done at the beginning of EVERY workout minus the running.: do a set of high jumps,but kickers,high knees,mountain climbers,jumping jacks and sprawls do three sets and increase intensity with every set and then stretch afterward (just keep it to 1 set every day of all these, before you workout)

Try:
Day 1 Chest/Tricepts/Abs
Chest: Flat,inclne,dcline bench,pecdeck (flys)
Tricepts: Skull crushers, kick backs, Dips, push downs
Abs: on your knees crunches using the cable pulley with the rope on it.

Day 2 Back/Bicepts/Legs
Back: pull ups, SQUATS!, deadlifts, cable pull downs, bent over rows
Bicepts: (many excersises for back incporporate bicepts) standing curl, preacher curl
LEGS: (Many excersizes for back incorporate legs above)lunges, leg curl, calfs

Day 3 Shoulders/Abs
Shoulders: standing barbell press, sitting dumbell press, upright rows, front barbell flys
ABS: See above (I only do one ab excersize every other day, crunches with cable pulley adjust the weight for more resistance, best excersize with VERY LOW Impact to your back)

Day 4 Arms/cardio
ARMS: See above for bicepts, Tricepts,

Start here, I could write a book on this stuff. Your Core, back and legs are SO important in your workout routine and every OTHER body part will benefit by doing the back/legs/core.

If your just starting out, just do Pull ups, Dips, push ups (wide), and you will hit all of your upper body parts. Of course your gains wont be as good as doing a full routine, but it will get your out of ground zero..

Also, get a partner that somewhat has a routine established.
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post #9 of 15 (permalink) Old 11-11-2010, 09:52 PM
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Lots of good tips in here. Thanks guys!
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post #10 of 15 (permalink) Old 11-13-2010, 11:59 AM Thread Starter
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i heard from some one that wheat porridge is a good after workout meal is it true and what about oats and oat meal are they helpful??
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