My Routine

[Ephraim]

What are your thoughts on my routine?

Day 1: Legs

• Squats (8, 6, 6, (4, 8, 8))
• Leg Press (8, 6, 6, (4, 8, 12))
• Walking Lunges with Dumbbells
2 sets of 50m up and back or you can do Bench Step-Ups (15 reps each leg, 2 sets)
• Stiff-Leg Deads (6, 6, 4)
• Leg Curl (8, 6, 6)

Day 2: Back

Warm-up
• Pull Ups (50 reps (as many sets as it takes you to get there - rest: 30 secs))

• Barbell Rows (6, 6, 4) (alternate every week with Deadlifts - Deadlifts: same reps)
• Heavy DB Rows (6, 6)

Superset
T-Bar Rows (with close grip)
Wide Grip T-Bar Rows (grip at the straight part of the bar before it begins to curve down)
Pulldowns (8/10, 6/10, 4/8, 12)

• Seated Rows (8, 8, (6, 12))

Day 3: Chest/ Delts

• Incline Barbell Press (6, 6, 4)
• Incline Dumbbell Press (6, (4, 8))
• Flat Dumbbell Press (8, 6, (4, 8))
• Pec Flyes / Cable Crossovers (8, failure / 6, failure)

Delts
• Military Press (6, 4)
• Arnold Press / Side Lateral Raises (8, 12 / 6, 12)
• Rear Lateral Raises (8, 6)

Day 4: Arms

• Close Grip Bench (6, 6, 4)
• Skulls (6, 6, (4, 8))
• Tricep Pressdowns / Skulls to Chin / Rope Pressdowns (4, 8, failure, 4, 8, failure)

Triple Superset
Biceps-Forearms-Triceps (6, 6, 4)
Do the reverse grip EZ bar curls, then when you hit 6, switch grip to the normal grip and continue doing curls for 6 or failure, after that the IMMEDIATELY grab some dumbbells and keep doing Hammer Curls till you fail. Of course, you’ll want to pick a wait heavy enough to cause failure after 6-8 reps.

• Heavy Barbell Curls (straight bar) (8, 6, 4)
• Reverse EZ Curls / Regular EZ Curls / Hammer Curls (8, 6, failure, 8, 4, failure)
• Alternate DB Curls (6, (4, 10))
• Reverse Wrist Curls (4, 8, 10), (4, 8, 10)

Cardio 3-4 times per week
Calves twice per week

Stairmaster
Interval Training level 10 - 20-30 minutes - for bodyweight input ACTUAL BODY WEIGHT + 40.

DROP SET NOTATION

Dropset notation (x, y, z) x to failure, drop y and do 8 more, drop z and do 8 more

The reps in parentheses (4, 8, 8) is a drop set.

Start with a weight where you will hit failure at the fourth rep. Then IMMEDIATELY drop about 1/3 of the weight and keep doing reps until you either fail or hit 8 reps, and then drop 1/4 of that weight and keep going until failure.

For example:

250lbs. @ 4th
170lbs. @ 8th
140lbs. until failure

200lbs. @ 4th
130lbs. @ 8th
100lbs. until failure

[Builderofmuscle]

wow, intense. It depends on what your goals are, really. But I think, that's a really good workout for extreme power and strenght. I would also like to know when you do cardio or martial arts traiing, and what you do. Nice workout, though. Also, don't forget to increase the reps and lighten the weight about 2 months later. The maximum amount of time you should do the same workout is 8 weeks, but it is suggested that you never do a workout more than 2 times. I usually do one heavy workouts, than, with the same exercises, I go lighter.And then I switch the exercises. After about 8 weeks, I periodize to the next level.

[Grape_Ape]

If you're doing this for martial arts you should really do lower weight with alot of reps at higher speed. Endurance and flexibility is more important in MA than raw strength. If your going for raw strength then I think you're on the right track.

[jcolvin]

The routine is hard core. I have a similar one and one of the things I had to change this year was my diet and the amount of rest I was getting. Also, I had to tailor my workouts around my MA training schedule. For instance, on this school schedule you see we have a NHB and a Thaiboxing class on Wednesdays, so I made that my arm day because I was pretty wasted after those classes. I do believe you need to set some goals for yourself in the weight traing and the MA and adjust your workout accordingly.

[Builderofmuscle]

I think a push/pull split would be more specific to martial arts, because I found that my legs, especially my quads, were growing like madmen, and were huge compared to my upperbody. Even my upperbody strength was lagging. And I really don't think working arms is necessary for martial arts, because your really don't need big arms for strong punches. Punch power comes mostly from the lats.
Here's my current routine:

Training split:

CYCLE ONE
Day 1 - Push, kickboxing (Heavy)
Day 2 - Off
Day 3 - Pull (Heavy)
Day 4 - Kickboxing
Day 5 - Push (light)
Day 6 - Off

CYCLE TWO
DaY 1 - Pull, kickboxing (heavy)
Day 2 - Off
Day 3 - Push (heavy)
Day 4 - Kickboxing
Day 5 - Pull (light)
Day 6 - Off

CYCLE ONE
Push Workout
Bench Press 10x10
Inline Press 10x10

Pull Workout
Pull-ups 10x10
Seated Roww 10x10

Kickboxing Workout
3 round Jumproping
3 rounds Shadowboxing
Reverse Crunch on Incline Board 3x15
Dumbell Side Bends 3x15
Cable Crunch 3x15
Seated Low Pull 3x15
Back Extension 3x15
Pushups 1x25


CYCLE TWO
Push Workout
Seated Press 10x10
Dip 10x10

Pull Workout
Undergrip Row 10x10
Upright Row 10x10

Kickboxing Workout
Jump roping 4 rounds
Shadowboxing 3 rounds
Seated Knee up 1x15
Cross-body Crunch 1x15
Tuck Crunch 1x15
Pushups 1x30


My routine changes every cycle. So on the third cycle, the training split will be similar to the first cycle, but the exercises will be different.

[Ephraim]

That's a neat routine, Builderofmuscle.

I haven't begun martial arts training (BJJ) yet so right now, yes, it's purely a strength, power, and cutting routine. It'll work for bulking too. Although, it's kind of hard to do in a gym that lacks certain equipment like... a squat rack! So I have to do dumbbell squats instead.

[Mateo]

Builderofmuscle-That's a pretty kickass routine.

Ephraim-If you want to really build up your leg,low back, and hip strength and only have access to dumbells, try doing dumbell overhead squats.You basically press two dumbells overhead, and keeping your arms locked out in the finish position of an overhead press, you squat down until your upper thighs are about parallel to the floor or a little below, then come back up.They are a lot more difficult than they first appear.

[Builderofmuscle]

thanks for the comments. I like to use the 10x10 principle because I can get a good workout in about 20 minutes. The weights are moderate, and the rest intervals are short.

[dUb]

This is, the routine i USE.....

Muscular Fighter Routine

***Day 1:
Bench Press 3x10
Incline Press 3x8
Dips or Flyes 3x10
Machine Press 3x10
Barbell/Dumbell Curls 3x8
Hammer/Concentrated Curls 3x8
Pulley Bicep Curls 3x8
Forearms Curls 3x8

***Day 2:
Leg Press/Squat 3x12
Leg Curls 3x12
Hamstring Curls 3x12
Abductors 3x15
Standing Calfs raises 3x15
Close-Grip bench press 3x8
Pushdowns 3x8
Pulley Kickback+Dips Supersetted 3x8

***Day 3:
T-bar Rows 3x10
Lat Pulldowns 3x10
Bent-Over Pulley Rows 3x10
Hyper-Extensions 3x10
Dumbell Press/Military 3x8
Cable/Dumbell Laterals 3x8
Bent-Over Laterals 2x8
Dumbell Shrugs 3x12

i do abs, 4x per week, 3 exercices, 3x35reps
And for cardio....
8-10hours per week

i'm 6'3", 263pounds for now, with 8% bodyfat...!

See yah!