Kyoshu

Have made some changes to workout since I posted it last year.

MA: Mon - Sat
15 mins warmup
Technique drills (striking, throwing, etc)
Hitting the bags & pads
Sparring
Arnis (stick, knife, etc)

Cardio:
Run 5KM, 5 days/week

Weights:
Day 1

Chest:
Flat Bench Press, 4 sets of 10. 100-130Kg
Incline Bench Press, 3 sets of 10. 90-110Kg
Flat Bench Dumbell Flyes 3 sets of 10. Light wieghts slow movement. 20-25Kg/dumbell.
Hammer Machine chest press. Sitting down machine that you press forward on, but doesn't use machine plates. Is loaded with free weight plates. Tends to hit the decline spot and much less hassle. 80-120Kg.

Back:
Weighted Dips: Add 30-40KG to own weight while doing dips, using waist chain. 4 sets of 10.

V-Bar pullups. Like chin ups, but using a V-Bar. 4 sets of 10.

Day 2

Shoulders:
Sitting dumbell shoulder press. 3 sets of 10. 30-35Kg/dumbell.
Standing Lateral shoulder dumbell raises. 4 sets of 10. 13-15 kg/dumbell.

Bi's:
Standing dumbell hammer curls. 3 sets of 10.23-26kg/dumbell.
Dumbell concetration curls on preacher bench. 12-15kg/dumbell.

Triceps:
Standing cable pulls downs. 3 sets of 10. 85-100lbs plates.
Sitting tricep extensions. Both arms extending at same time holding 35 kg dumbell. 3 sets of 10.

Rest day/Legs

Rest other muscles, but do leg workout.

45 degree leg press. 300-400kg stack. 3 sets of 8.
Legs extensions on machine. 75-85lbs. 4 sets of 10.
Calf raises. 90-110 stack. 3 sets of 10.

Sleep & eat just about all of Sunday.

Kyoshu