The Ultimate in Martial Arts

Mixed Martial Arts, Thaiboxing, Brazilian Jiu-Jitsu, Combat Submission Wrestling, Jeet Kune Do, Women's Self-Defense, Boxing and Filipino Martial Arts

+ Reply to Thread
Results 1 to 2 of 2

Thread: My Weekend Weight Workout.

  1. #1
    Registered User RedNoze is on a distinguished road RedNoze's Avatar
    Join Date
    Dec 2003
    Location
    Val d'or, Abitibi, Quebec, Canada, North America
    Posts
    26

    My Weekend Weight Workout.

    Hello everyone.
    You want a Effective Workout? And you not have the time to train during the week.

    Try the mine, Weekend Training! Around 2hours.

    Saturday Chest, Biceps, Triceps, Neck
    CHEST, 4 Exercices. Pick up exercices of your choice.
    -Bench Press or Dumbell Bench Press
    -Incline Bench Press or Incline Dumbell Press
    -Cable Crossover or Incline Dumbell Flys
    -RibCage Pullover or Decline Bench Press
    BICEPS, 3 Exercices. Pick Up exercices of your choice.
    -Barbell Standing Curls or E-z Bar Standing Curls
    -Pulley Curls or Reverse Curls
    -Concentration Curls or Hammer Curls
    TRICEPS, 3 Exercices. Pick Up exercices of your choice.
    -Weightened Dips or Pushdowns
    -Close-Grip bench press or Triceps Lying extensions
    -SkullCrusher or Kickback
    NECK, Special Workout
    -Neck Press with Weight Helmet, Front, Rear and Each Side.
    FOREARMS, special workout
    -Forearms Curls, Normal, Reverse, Grip Work, CableRoll



    Sunday Back, Shoulders, Legs, Forearms
    BACK, 4 Exercices, Pick Up Exercices of your choice.
    -Chin-Up or Pulldowns
    -T-Bar Rows or Dumbell Rows
    -Pulley Rows or Machine Rows
    -Hyper-Extensions or Deadlift
    SHOULDERS, 3 Exercices, Pick Up Exercices of your choice.
    -Military Press or Arnold Press
    -Dumbell Side Laterals or Pulley Side Laterals
    -Bent-over Laterals or Front Dumbell Raises
    LEGS, 3 Exercices, Pick Up Exercices of your choice.
    -Leg Press or Lunges
    -Abductors or Leg Curls
    -Calfs Press or Standing Calfs Press
    TRAPEZIUS, Special workout
    -Trapezius Workout, Dumbell Front, Dumbell side, Barbell Front, Barbell Rear Shrugs


    Choose what you want,
    Sets-Reps-break For Endurance
    13-20reps, 4sets, per Exercices
    30-45sec of break Between Sets
    60-70sec of break Between Exercices

    Sets-Reps-Break For Hypertrophy Gain
    9-12reps, 3-4sets per exercices
    45-60sec of break Between Sets
    90-120sec of break Between Exercices

    Sets-Reps-Break Fifty/Fifty Hypertrophy, Max Power
    6-8reps, 3-4sets per exercices
    60-90sec of break Between Sets
    2-3min of break Between Exercices

    Sets-Reps-Break For Maximal power
    1-5reps, 4-5sets per exercices
    2-3min of break Between Sets
    3-5min of break Between Exercices



    I train my Abs, 3-4 Times per Week, around tweeny minutes.
    Upper, Obliques and Lower Abs.
    -Endurance 3x Max Reps in 90sec
    -Mid Mass/Endurance 3x Max Reps in 55sec
    -Mass 3x Max Reps in 20-30sec

    And i'm choose my exercices...
    SitUps, Crunches, Side SitUps, Side Crunches, Baton twist, Leg Raises, Hanging Leg Raise, Hanging Knee Raise, Toe touch, V-Leg Sit-Ups, Machine Crunch, LegsUp Crunches, StraightLegs Crunches, Decline Sit-Ups, Decline Crunches, Side Bents, Pulley Twist, Pulley Crunches, Pulley Side Crunches....



    For the Cardio, i used to Jogg 3 times per week 1hours and Swim 2 times 45min, but with Kickboxing, Boxing, Judo, JiuJitsu, Wrestling..... The Cardio Training are OK!


    Good Luck.
    RedNoze.

    Boxing, ThaiBoxing, Judo, JiuJitsu, Taekwondo, KravMaga, Wrestling


  2. #2
    Registered User RedNoze is on a distinguished road RedNoze's Avatar
    Join Date
    Dec 2003
    Location
    Val d'or, Abitibi, Quebec, Canada, North America
    Posts
    26

    Oh..I forgot

    Before Weight Training Warm-Up
    -Complete Body Stretching.
    -Little Run on the Elleptical Machine ~5minutes Mid Intensity.
    -1sets of 20-25reps on Each Muscle Group.

    Everyday i practice Stretching in the morning and before sleep.
    5-8 Minutes Body Stretching, Based On Martial Artist Yoga Technique
    Work Very well, and Prevent Injury.



    For The Supplement, I Use:
    -Red Chinese Ginseng
    -Vitamin B
    -Ultra Sport Diet "For Intense Athlete"
    -Energy Drink
    -Naturals Herbs "Varech, Sport+, Fiber+"
    -Glucosamine
    -Calcium and Minerals

    No Protein, No Creatine, No ProHormone, No Boost, No Steroids! I'm 100% Natural Clean!



    Boxing, ThaiBoxing, Judo, JiuJitsu, Taekwondo, KravMaga, Wrestling

+ Reply to Thread

Thread Information

Users Browsing this Thread

There are currently 1 users browsing this thread. (0 members and 1 guests)

     

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts

SEO by vBSEO 3.5.0 RC1 PL1

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 55 56 57 58 59 60 61 62 63 64 65 66 67 68 69 70 71 72 73 74 75 76 77 78 79 80 81 82 83 84 85 86 87 88 89 90 91 92 93 94 95 96 97 98 99 100 101 102 103 104 105 106 107 108 109 110 111 112 113 114 115 116 117 118 119 120 121 122 123 124 125 126 127 128 129 130 131 132 133 134 135 136 137 138 139 140 141 142 143 144 145 146 147 148 149 150 151 152 153 154 155 156 157 158 159 160 161 162 163 164 165 166 167 168 169 170 171 172 173 174 175 176 177 178 179 180 181 182 183 184 185 186 187 188 189