08dannymack12 
"i want to get down to like 12% bf and weigh 180"
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this is the usual though we tend to switch it up.
day 1: Legs
Hamstrings
standing hamstring curl: 1 warm up 3 working sets
laying hamstring curl: 3 working sets
seated hamstring curl: 2 high-rep working sets
quads
inner thigh machine: 4 high rep working sets
Leg extensions: 2 warm up 3 working sets
Heay barbell squat: 1 warm up 3 working sets
Leg press: 3 working sets
Hack squat: 2 working sets
Leg extensions again: 3 working sets
if you haven't thrown up by now you're not going heavy
enough.
day 2: Arms
Biceps
Alternating dumbbell curls: 2 warm up 3 working sets
heavy barbell curls: 3 working sets
preacher curls: 3 working sets, one super-set
cable curls behind the head: 3 working sets
incline seated dumbbell curls: 3 working sets
Triceps:
one-arm pulldowns: 1 warm up 3 working sets
close-grip bench: 3 working sets
french press: 3 working sets
two-arm pressdown: 3 working sets
dips: until failure
Forearms:
hammer curls: 3 sets
wrist curls: 3 sets
reverse grip curls: 3 sets
day 3: no weight training, 4 hours of muay thai and
jiu-jitsu
day 4: back, abs
Back
heavy barbell rows: 1 warm up 3 working sets
wide grip pull downs: 1 warm up 3 working sets
close-grip pull down: 3 working sets
deadlifts: 3 working sets
t bar row: 3 working sets
one-arm dumbbell row: 3 working sets
hyper-extensions: 3 high rep sets
Abs
we just run an abs circuit for about 15 minutes of non-
stop ab exercises.
2 hours of jiu-jitsu
day 5: Chest, calves
chest
flat bench: 2 warm up, 3 working sets
incline dumbbell press: 3 working sets
alternating one-arm press: 3 working sets
incline barbell press: 3 working sets
decline smith-machine press: 3 working sets
pec-deck: 3 working sets
dumbbell flys OR decline cable flys 2 high rep working
sets.
Calves
seated calf raise: 3 working sets HIGH REPS!!!
calf extension on leg press: 3 working sets HIGH REPS
standing calf raise OR donkey calf raise: 3 working
sets.
1 1/2 hours of muay thai
day 6: Weak point, cardio
I usually do forearms, abs, obliques, lower back, and
then i'll run for as long as i possibly can, then i go
home and hit the bag for a while
2 hours of jiu-jitsu
day 7: Shoulders, trap
front delt:
dumbbell military press: 1 warm up 3 working sets
military press machine: 3 working sets
dumbbell foreward laterals: 3 working sets
side delt:
dumbbell side laterals: 1 warm up 3 working sets
side delt machine: 3 working sets
cable side laterals: 3 working sets
rear delt:
laying rear delt machine: 2 warm up 3 working sets high
reps.
bent-over dumbbell laterals: 3 working sets
standing rear delt fly machine: 3 working sets
Trap:
heavy barbell shrug: 2 warm up 3 working sets
upright row: 2 high rep working sets
1 1/2 hours of muay thai
REPEAT again for week 2, i usually do about 3 or 4 weeks like that and then 1 week of all high reps then back to the norm and we switch up the order of the exercises and sometimes we do different machines or exercises to hit the muscle from a different angle. that what works for me BUT you gotta eat a shit load, take a protein supplement, and give it 110% at all times to survive this workout plan. |
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