Workout/Training Schedule and Routine

[kyle22]

Hello everyone, this is my first post so I will introduce myself. My name is Kyle, I am 22 yrs old, 5'10"/149 lbs, 6% body fat. I am a Kinesiology major and plan on opening my own martial arts school once I graduate. I have been doing martial arts for 13 yrs, am a 3rd Dan, and work as the head instructor at my instructors school (teaching 3 days a week).

 

Ok, now thats out of the way. I just wanted to know what everyone thinks of the following routine that I might begin:

 

Monday: 9:00-9:15 = Warmup/Jogging

 

9:15-10:15 = Arms/Chest/Back

 

3:30-8:30 = Teach Martial Arts

 

9:30 = Stretch

 

 

 

Tuesday: 11:00-11:15 = Warmup/Jog

 

11:15-12:15 = Legs/Shoulders/Stomach

 

5:00 = Stretch

 

Wed: 9:00-930 = Plyometric Drills (hands & legs)

 

9:30-10:00 = Forms

 

5:00 = Stretch

 

Thurs: 11:00-11:15 = Warmup/Jog

 

11:15-12:15 = Arms/Chest/Back

 

3:30-7:30 = Teach Martial Arts

 

8:30 = Stretch

 

Friday: 9:00-9:15 = Warmup/Jog

 

9:15-10:15 = Legs/Shoulders/Stomach

 

5:00 = Stretch

 

Saturday: 11:00-12:00 = teach weapons class

 

12:00-2:00 martial arts practice

 

Sunday: Rest

 

Im concentrating on low reps, high weight right now. I know I should really be doing more Martial arts training, but I want to build strength for the next 2 months, then do higher reps. Well, you guys let me know what you think. I will be taking a protein powder, maybe even nitrix for the next month while doing this routine. Here is a list of the exercises I will do for each body part (doesnt mean I will do every exercise listed every workout):

 

Arms:

 

Concentration curls,hammer curls,bicep machine,reverse barbell curls,tricep kickbacks,tricep machine,wrist curls,reverse wrist curls

 

Shoulders:

 

Front Press machine, barbell shrugs

 

Chest:

 

Incline Press, Vertical chest press

 

Back:

 

Back Lat Pulldown, seated rows

 

stomach:

 

leg raises, lr hanging from bar, knee raises on bench

 

Legs:

 

squats, leg press, leg extension, leg curls, standing calf raise, machin abductions, machine adductions, lunges

[Rich67]

I think you have the right idea. My only argument with it is this:

 

If you're trying to build strength, don't concentrate on too many "assist" exercises. Like the hammer curls, concentrations. Also don't overwork the legs with redundant exercises like the leg press or leg curl.

 

The best strength building programs are the simple, compound movement exercises you can lift HEAVY weight with. This is what I do for my bulking phases:

 

Chest: Flat bench and incline bench. (this hits the shoulders and tri's as well as the chest) I also do flyes (decline and incline).

 

Shoulders: since I hit those hard with the bench, I simply do lateral raises or presses with dumbbells.

 

Triceps: since I hit these also with the benches, I do cable pressdowns or dumbbell kickbacks.

 

Legs: 2 exercises work the whole legs (xcept calves): Squats and deadlifts with straight legs. I don't do any of the other ones; I just go all out on those two. For calves do toe raises with weights.

 

Back: Pullups (weighted or un) mixed with chinups. (adds width to back)

 

Bent over rows (adds thickness). Lat pulldowns are not good enough. Too easy to cheat with your back, and not enough body involvement.

 

Biceps: Already wasted em pretty good with the pulls and chins. Do EZ curls or preacher curls.

 

Abs: Usually done enough during training. You only need to hit them 3 times a week. Hanging leg raises are the best.

 

So as you see, you can seriously cut down on the quantity of exercises you have to do. QUALITY, NOT QUANTITY! Trust me, if you go heavy, you'll be sore for a couple days after any of these combos.

 

If you do too many exercises at once, you set yourself up for overuse injuries, and that can put a damper on your training.