Rate new workout

Reviews, Videos, and Everything Else Trollshido
1

Mon/wens/Fri
warm up stretching
shadowboxing plus footwork
ready stance
jog 1 minutes sprint 30 seconds repeat 5 times
6 minutes jump rope x3 rest 30 seconds
Heavy bag
cross
hook
straight
over hand cross
back punch
combos
lead punch combos
one-two
one-two hook
right body , right jaw , left jaw
lead hook , cross
Straight high low
shoot sprawl drill
strikes from mount
Lat pulldown 3x12
one arm db row 3x12
Bench press 3x15
Clean&press 3x15
upright row 3x12
ez bar curl 3x12
scull crushers 3x12
25 reg crunches 25 twisting crunches repeat 5 times

Tues/thurs/ sat
warm up strech
shadowboxing plus footwork
ready stance
jog 1 minute sprint 30 seconds repeat 5 times
6 minutes jump rope x3 rest 30 seconds

side pully strech both sides
front pully strech both sides
side kick left right
front kick left right
hook kick left right
spin kick left right
rear front thrust left right
heel kick left right
hopping knee drill

squats 3x12
jump squats 3x12
calf rasise 3x12
25 reg crunches 25 twisting crunches repeat 5 times

please rate workout

note the weightlifting is to regain my base of strength from being out of training for 6 months
lack of real cardio is becasue of ankle
will add more when i get back into shape:waoya

2

The lifting has no real rhyme or reason to it, and it seems like you just slapped a bunch of stuff together here. For a rating, I’d give it a pretty low one.

3

so how can i change it
maybe
mon wens fri
bent over row 3x12
bench press 3x12
clean and press 3x12
bb curl 3x12
scullscrushers 3x12

tues thurs friday
squat 3x12
jump squat 3x12
leg curls 3x12
calf raises 3x12

4

Search Function.

5

heres a idea

20 one arm push ups each arm
50 normal push ups
30 hooks each arm
50 jabs each arm
50 jump squats
50 squats
50 front kicks each leg
50 side kicks each leg
50 spin kicks each leg
200 crunches
2 mile run

6

It’s an idea yeah, but it’s a bad one.

TC: You just kinda shifted a whole bunch of crap around, you still don’t really have any sort of reasoning behind your lifting. It’s imbalanced and a lot of the movements impractical, along with the rep range not making much sense.

7

My God!!! This thread makes my eye bleed. As Emevas said, these two suggestions are a fruity mix of… I dunno. It’s like taking a whole bunch of poo into a blender just to see what the results looks like.

No offense, but what’s the purpose of these routines? Man, going through that first long list gave me a headache.

8

If you’re trying to increase strength you should really do your weights before you do all that cardio or you won’t be able to lift much of anything.

I would also recommend lifting two days a week and hitting your whole body each day with a combination of big compound lifts such as bench, dip, military press, pullup, squat, deadlift, row.

3 sets of 12 work reps is also not great, up the weight and drop the reps.

9

Actually if you’re going to do a full-body workout, you could do it three days a week. And probably should.

10

I want to lift after i kick and punch so i have the enegy for good form

11

so how whould i program lifting 3 days a week and practice my martial art

12

I have found just the opposite. I hit the HB before I strength train and see good results. I had noticed that hitting the bag after ST slowed my gains.
This could just be me.
El Macho would have the answer.

When would you find time to recover?

I do reps for the strength training and then do push ups, pull ups, and dive bombers until fail once a week.
Then rest on the weekends ( I dont do anything but a light stretch in the a.m.)

Of course this works for me and isnt an indication of how to work out.

I have found that as I get older, I listen to my body. If I am really sore, then I just stretch even if it is a w/o day. I see more improvements this way.

13

Depending on the routine, you could lift in the morning and do MA in the evening or do MA on your lifting off days.

14

mon wens fri
morning
warm up stretching
shadowboxing plus footwork
ready stance
jog 1 minutes sprint 30 seconds repeat 5 times
2.5 minutes jump rope x4 rest 30 seconds

Heavy bag
cross
hook
straight
over hand cross
back punch
combos

lead punch combos
one-two
one-two hook
right body , right jaw , left jaw
lead hook , cross
Straight high low
shoot sprawl drill
strikes from mount

evening
bent over row 3x12
bench press 3x12
clean and press 3x12
bb curl 3x12
scullscrushers 3x12

tues thurs friday
morning
warm up strech
shadowboxing plus footwork
ready stance
jog 1 minute sprint 30 seconds repeat 5 times
2.5 minutes jump rope x4 rest 30 seconds

side pully strech both sides
front pully strech both sides
side kick left right
front kick left right
hook kick left right
spin kick left right
rear front thrust left right
heel kick left right
hopping knee drill

evening
squat 3x12
jump squat 3x12
leg curls 3x12
calf raises 3x12

perfect

15

Why are doing 3x12 in every exercise? What is your training goal here?

16

We can help him…he just needs guidance!

First thing, as all have said…is to ask “Why am I working out?”

All other information is flinging darts blindfolded until this question is answered.

17

i have been recovering from injuries so i wanted to gain my strength back so i was going to lotsa weight training with a minimum of cardio to gain strength the 3 months of added cardio less lifting the 3 months of bodyweight going to u fail and lotsa cardio like i was doing
the 3x12 was a typo i meant 3x8-10

18

why 3x8-10 if you’re trying to build strength?

19

Bring the weight up for strength, reps down. A good way to increase raw power is a 5x5 deal – 60%ORM, 65% ORM, 70%ORM, 80%ORM, 90%ORM. “ORM” being “One Rep Max.” There are lots of other routines. I’m starting this routine for my bench, squats, and deadlifts in 6 weeks after my cut.

20

There’s no way that was a typo, you don’t just accidentally hit 12 when you mean 8-10.

You need to stop constructing routines and start asking questions.