Cranked up the weight intensity this week - Fight Forum - MMA - UFC - Boxing - K1

SmashingMachine · 05-28-2008, 07:49 PM

3 Days a week I lift and do light cardio and 3 days a week I do heavy cardio. So, I do a basic whole body program. Chest, Back, and Legs. I don't bother with shoulders, bi's and tri's because shoulders are used a lot in chest workouts as are tri's and bi's are used a lot with back. So, anyrate I lift to lose weight, and look good...right now. Once I get closer to where I want to be, weight wise, I'll dial up the intensity. Anyhow, I started doing compound exercises today only instead of 2 exercises back to back I did 3.

Chest: 1x15 Bench, 1x15 Bosu Ball pushups, and 1x15 dips
1x12 Bench, 1x12 ball push ups, and 1x12 dips
1x10 Bench, 1x10 ball push ups, and 1x10 dips.

Legs: 1x20 leg press, 1x20 hamstring curls, 1x20 Bosu ball bodyweight squats
1x15 of the above
1x12 of the above

Back: 1x15 seated rows, 1x15 dumbell rows standing on balance discs, 1x15 pull-ups
1x12 the above
1x10 the above.

I do all 3 exercises then rest a couple mins and go through the next roundand so on and so forth.

Crashsti · 05-29-2008, 06:17 AM

i like the fact that you're willing to create your own programs as opposed to just copying what you may have seen somewhere else. Program design is something that everyone who does'nt have or want professional advice should be willing to learn and experiment with.

SmashingMachine · 05-29-2008, 06:28 PM

Thanks. I recently switched my weight program to this one because I'd been lifting heavier and was starting to add muscle weight. I'm in the business of losing it for now. I wanted a basic, complete, and intense full body workout and this covers all for me. The squats on the disks at the end of the leg cycles are tough

x.MMA.x · 06-02-2008, 02:19 AM

Will you be expanding your work out to 5 or 7 days a week?

SmashingMachine · 06-03-2008, 05:56 PM

Quote:

Originally Posted by x.MMA.x

Will you be expanding your work out to 5 or 7 days a week?

I do workout 6 days a week. I only lift 3 days though. I may, eventually, bump my lifting up to 4 days, but when I do I'll break it up into two or three body parts a day...instead of doing whole body circuits.