TheBlackDahlia 
"To improve for both Taekwondo and Mixed Martial Arts while unable to practice at school through weight lifting."
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Set 1: 8 reps
Set 2: 7 reps
Set 3: 5 reps
Day 1 - Back
Upper back:
Seated cable front pull-down.
Dumbbell pull overs.
Standing, bent-over row with dumbbells. (WHEN BENT OVER, KEEP YOUR BACK STRAIGHT AS POSSIBLE AND BEND YOUR KNEES A BIT)
Seated cable row.
Standing dumbbell shrugs.
Lower back: (ALTERNATE THESE. DO ONE EVERY THREE WEEKS. IT TAKES YOUR LOWER BACK 28 DAYS TO REGENERATE MUSCLE TISSUE.)
Rack pull (bar is at knee level)
or
Dead lift from floor. (I usually do 15)
Day 2 - Chest
Standard bench.
Free weights (dumbbells)
Inclined bench.
Declined bench.
Flyes on standard bench.
Abs.
Declined bench sit-ups. (If you have a partner, use a medcine ball, throw it when you come up.)
Leg raises, or hanging leg raises.
Obliques.
Get the dual rope attachment, have it at the highest point, select amount of weight, not too much, then while standing sideways, pull it down, as if you were chopping a tree.
The key to this is keeping your arms straight. If you are doing it correctly, you will feel it in your obliques instantly. If you struggle, lower the weight.
Day 3 - OFF DAY! (Wednesday for me.)
Day 4 - Shoulders, biceps and triceps
Shoulders:
Seated dumbbell shoulder press.
standing or seated dumbbell lateral raise. (seated is a lot harder)
Biceps:
Bar curls.
Hammer curls.
Triceps:
Dual rope attachment cable pull-downs.
Skull crushers.
Forearms:
I just put some weight on the bar and curl my wrists.
Day 5 - Legs
Squats.
Sled machine - 45° leg press
Lever lying leg curl.
Calves - there should be a machine in which you sit, put the tips of your feet on and then lift upwards nailing your calves.
After all of this, I recommend doing lunges to stretch your muscles out. All you need to do is walk going down to one knee then up again, alternating of course.
Take two days of rest, (Ex. Saturday & Sunday) then start again on Monday with the back workout. |
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