Weight lifting plan
|
|
on 6/4/2008
|
|
|
Okay guys, im going to write down my weight training pattern just to make it known.
Monday: Chest Back Forearms
Superset
Incline Dumbell Bench Press 3x12
Bent over barbell rows 3x10
Superset
Assisted chin ups 3x5
Assisted dips 3x10
Superset
Dumbell flyes 3x10
Seated cable rows 3x12
Barbell behind the back wrist curl 3x30
Wed/Thurs: Legs and Shoulders
Legs:
Barbell squats - 8-12 reps x 3 sets
Deadlifts - 8-12 reps x 3 sets
Lunges - 8-12 reps x 3 sets
Standing calf raises - 8-12 reps x 3 sets
Shoulder Triset:
Shoulder press - 6-12 reps x 3 sets
Upright rows - 6-12 reps x 3 sets
Bent over lateral raises - 6-12 reps x 3 sets
Saturday: Biceps Triceps, Abs Lower Back
Arms Superset:
Superset 1
Close grip bench press - 6-12 reps x 3 sets
Close grip barbell curls - 6-12 reps x 3 sets
Superset 2:
Tricep variation dips - 6-12 reps x 3 sets
Hammer curls - 6-12 reps x 3 sets
Superset 3:
Skull crushers - 6-12 reps x 3 sets
Incline inner biceps curl - 6-12 reps x 3 sets
Abdominal Triset:
Weighted decline crunches - 8-12 reps x 3 sets
Leg raises - 8-12 reps x 3 sets
Dumbbell side bends - 8-12 reps x 3 sets
Lower Back:
Back extensions - 8-12 reps x 3 sets
Good mornings - 8-12 reps x 3 sets
That is my weight training program for now, Im thinking about changing it up soon, to something that is more circuit training base with functional strength exercises. Because this will accomodate my grappling and kickboxing much better.
|
fitness, weights
|
|
|
|