Critique This Consecutive 3 day workout. (reps)

[sbritt23]

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

[JSNeves]

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)

[sbritt23]

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

[Dano85]

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...

[sbritt23]

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

[Dano85]

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...

[sbritt23]

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

[Dano85]

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...!

[JSNeves]

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!

[sbritt23]

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.