muaythaiguy15

I was wondering what everyone does for strength training for muay thai. Ive always done 3-5 days of weightlifting per week 6-8 sets per body part and 5-12reps per set.
Day 1
3x8-12 Bench Press
2x8-12 Flyes
2x8-12 Incline Press
3x8-12 Military Press
2x8-12 Plate Raise
2x8-12 Skull Crushers
2x8-12 Tricep Extens.
2-5x50 Crunchs
Day 2
3x8-12 Squats
3x8-12 Lunges
3x8-12 Calf Raises
3x8-12 Long Rows
3x8-12 DB Rows
3x8-12 Curls (Outer)
3x8-12 Curls (Inside)
2-5x50 Crunchs
Day 3
1x12-15 Bench Press
1x12-15 Flyes
1x12-15 Military Press
1x12-15 Squats
1x12-15 Calf Raises
1x12-15 Long Rows
1x12-15 DB Rows
1x12-15 Curls (Outer)
1x12-15 Curls (Inner)
1x12-15 Skull Crushers
1x12-15 Tricep Extens.
2-5x50 Crunchs






So what do you guys do? Post your workout or training routine.

>:)

For my weight training, I must admit I base a large proportion on the book 'The Art of expressing the Human body' about Bruce Lee's weight training programmes. It's suits me well as a basis. Monday/Wednesdays/Friday are my weight days, alternating upper/lower. 2-3 sets/8-12 reps depending how i feel. One ,maybe two exercises for each body part.

Chest - mainly bench press, push ups whenever i have a moment spare. dips whenever i have moment spare.

Shoulder - Military (front and behind neck), arnold presses, upright rows

Back - I have a not up to scratch back so I do lots of pull ups every training day, sometimes deadlifts, bent over rows.

Neck - wrestler's bridge, shrugs

Triceps, tricep press, french presses, diamond push ups

Biceps - barbell curl, hammer curl

Forearms - every day - wrist curl, reverse wrist curl, wrist roller, grip ball, reverse curls, finger push ups.

Abs - every day - usual suspects

Quads - The mighty squat, leg presses

Hammies - Leg curl

Calf raises - when im bored



Phew

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