i do a full body workout, three times a week. this is my personal workout, may not be as good for everyone else.
heres what i do each workout, not in any particular order:
3 sets pullups, as many reps as i can
3 sets seated row 6-8 reps
3 sets shoulder press 8-10 reps.
3-4 sets bench press 6-8 reps
machine squats 3 reps, 10-12 reps
3 sets machine curls 6-8 reps
3 sets calf raises 10-12 reps
3 sets ab machine
this is only what i do at the gym, in muay thai i have to do tons of weightless stuff in addition, so when im lifting its more for adding mass and increasing strength. its not for begginers, this workout is meant to workout each bodypart 3 times a week instead of once. |