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  1. #1
    Registered User sbritt23's Avatar
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    Critique This Consecutive 3 day workout. (reps)

    Alright so after alot of reading and stuff i decided to go with this. This is a consecutive 3 day Lifting workout. Then followed by 3 days of MMA,HITT training.

    Day1- Push 3x6
    Bench Press
    Incline Bench Press
    Tricep Dips- Till failure
    Pec Deck
    Military Press
    Rope pushdown
    Abs.

    Day 2- Legs 3x6
    Squat
    Calf press on machine.
    Barbell calf raise
    Leg extensions
    seated Leg curl
    Abs.

    Day 3- Pull 3x6
    Pull ups- Till failure
    Bent over rows
    Shurgs
    Barbell Curl
    Upright Barbell row
    Preacher curl
    abs.

    Day 4-6
    MMA\ ju jiujitsu\ Muy Thai\ Lots of Cardio (HITT training).

    Day 7
    REST.

    Please give me advice on whether to add or remove exercises. Sending out reps your way
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  2. #2
    Registered User JSNeves's Avatar
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    Not terrible but far from good. Main thing is to much isolation work, exercise order isn't great and I would rearrange the days:

    Day 1: Legs

    Squat 3-5x4-6
    RDL 3-4x8-10
    Lunge 3-4x10-15
    Back extensions 2-3x15
    Ab's 2-3x15

    Day 2: Push

    Bench press 3-5x4-6
    Incline 2-3x8-10
    OHP 2-3x10-12
    (The following week you could swapthe order of OHP/bench alternating weekly)
    2-3 exercises of your choice 2-3 sets of each 12-15 reps

    Day 3: Pull

    Power cleans 3x5
    DL work up to a heavy set of 5
    BB Row 3-4x 8-12
    Pullup 3 sets just short of failure
    3-4 sets biceps
    2-3 sets rear delts

    (If you can't do cleans add shrugs after pullups)
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  3. #3
    Registered User sbritt23's Avatar
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    Originally Posted by JSNeves View Post
    Not terrible but far from good. Main thing is to much isolation work, exercise order isn't great and I would rearrange the days:

    Day 1: Legs

    Squat 3-5x4-6
    RDL 3-4x8-10
    Lunge 3-4x10-15
    Back extensions 2-3x15
    Ab's 2-3x15

    Day 2: Push

    Bench press 3-5x4-6
    Incline 2-3x8-10
    OHP 2-3x10-12
    (The following week you could swapthe order of OHP/bench alternating weekly)
    2-3 exercises of your choice 2-3 sets of each 12-15 reps

    Day 3: Pull

    Power cleans 3x5
    DL work up to a heavy set of 5
    BB Row 3-4x 8-12
    Pullup 3 sets just short of failure
    3-4 sets biceps
    2-3 sets rear delts

    (If you can't do cleans add shrugs after pullups)
    Thanks man for the speedy response i will have to sit down and revamp the workout i like what you did here. reps sent your way
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  4. #4
    Registered User Dano85's Avatar
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    Originally Posted by sbritt23 View Post
    Thanks man for the speedy response i will have to sit down and revamp the workout i like what you did here. reps sent your way
    why do you keep thinking you have to revamp....people keep giving you workouts and you keep thinking you have to make one....just do this one that he gave you...
    Train for Strength, Eat For Size, Rest for Recovery, Repeat for Results
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  5. #5
    Registered User sbritt23's Avatar
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    Originally Posted by Dano85 View Post
    why do you keep thinking you have to revamp....people keep giving you workouts and you keep thinking you have to make one....just do this one that he gave you...
    Dano if i understood him correctly he said add 2-3 exercises of my choice also, So by revamping thats what i meant i was going to add 2-3 different ones. I am actally going to use the one he gave me cause i like it but i thought he was also saying to add some more
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  6. #6
    Registered User Dano85's Avatar
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    Originally Posted by sbritt23 View Post
    Dano if i understood him correctly he said add 2-3 exercises of my choice also, So by revamping thats what i meant i was going to add 2-3 different ones. I am actally going to use the one he gave me cause i like it but i thought he was also saying to add some more
    he just meant add push 2 for that day like dips french press, dips, flyes, some sort of shoulder raise maybe, sorry i miss took your revamp for rewrite a whole other routine...
    Train for Strength, Eat For Size, Rest for Recovery, Repeat for Results
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  7. #7
    Registered User sbritt23's Avatar
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    Originally Posted by Dano85 View Post
    he just meant add push 2 for that day like dips french press, dips, flyes, some sort of shoulder raise maybe, sorry i miss took your revamp for rewrite a whole other routine...
    No problem man i understand now im not here to be annoying or anything just simply trying to do things right this time. This is a big fight for me so i wanna be in the best shape i can be for it i still got weight to cut soo im doing it right instead of starving my self
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  8. #8
    Registered User Dano85's Avatar
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    Originally Posted by sbritt23 View Post
    No problem man i understand now im not here to be annoying or anything just simply trying to do things right this time. This is a big fight for me so i wanna be in the best shape i can be for it i still got weight to cut soo im doing it right instead of starving my self
    im not annoyed here to help best of luck with everything...!
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  9. #9
    Registered User JSNeves's Avatar
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    Originally Posted by Dano85 View Post
    he just meant add push 2 for that day like dips french press, dips, flyes, some sort of shoulder raise maybe, sorry i miss took your revamp for rewrite a whole other routine...
    Exactly what I meant, but think you already figured that out. Good luck!
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  10. #10
    Registered User sbritt23's Avatar
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    Originally Posted by JSNeves View Post
    Exactly what I meant, but think you already figured that out. Good luck!
    Yeah but i appreciate it i think this is something i am going to look forward too. But do med. weight higher reps Cant do heavy cause mma trainers dont want me lifting heavy but dont wanna go real light cause i get nothing out of it.
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