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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02-12-2013, 09:12 AM #1
Critique This Consecutive 3 day workout. (reps)
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02-12-2013, 09:35 AM #2
- Join Date: Jul 2011
- Location: Omaha, Nebraska, United States
- Age: 42
- Posts: 1,384
- Rep Power: 503
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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02-12-2013, 09:41 AM #3
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02-12-2013, 09:58 AM #4
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02-12-2013, 10:11 AM #5
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02-12-2013, 10:26 AM #6
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02-12-2013, 10:28 AM #7
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02-12-2013, 10:31 AM #8
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02-12-2013, 01:47 PM #9
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02-12-2013, 03:05 PM #10
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