Hey Im new and could use some advice. I have been training for years but I never split routine. I do Weights Mon/Wed/Fri, Abs and a 20min run Tue/Thur/Sat and 2 hours Kickboxing on Sundays.
Weights consisted of:
Flat bench press 3x8 (110kg)
Chin ups (3x10)
Cable flys (3x9 at 80kg each side)
Side dumbell raises 3x9 at 12kg in each hand
Bicep curls 3x9 with 45kg dumbell
Arnold press 3x9 with 28kg in each hand
Dumbell curls 3x7 with 20kg each arm
No legs cause I reckon the kickboxing and run works work legs alot, and Im really flexible and legs are in proportion to body.
Abs:
3x25 crunches
3x30 back extensions
x40 side extansions each side
Hold legs 3" of the ground for 3mins
Been thinking of spliting the weights routine up but dont know what routine to go for. Should I stick to what Im doing now or should I change it up? As you can see I have no rest days but thats because I enjoy training alot and cant sit at home doing nothing.
I eat very well, take vitamins and protien suppliments, I dont eat fast food, take out, fried food, chocolate, biscuits or any of that crap.
Any advice?
Was considering this workout
Mon
Chest
Bench press 4x10
Inclined bench press 4x10
Flys 4x10
Shoulders
Shoulder press 4x10
Side lateral raises 3x10
front lateral raises 3x10
Bent over raises 3x10
Wed
Back
Wide grip chine ups 3x10
Dumbbell rows 4x10
Bent over barbell row 4x10
Arms
Barbell curls standing 4x10
Single armed curls 4x10
preacher/cable curls 4x10
Dips 4x12
Pull downs 3x10
Fri
Legs
squats 4x10
inward ext 3x10
lunges 4x10
Calf raises 4x10
extensions 4x10
I would do cardion and Abs Tue/Thurs/Sat and kickboxing on Sun
What do yout think?
Need advice
Moderators: Boss Man, cassiegose
- you need 1 day off at least
- is kickboxing for comp? if so then wts need to be decreased
- from 1st plan take out flys, side raises, bicep curls, db curls, crunches,bck ext, side extensions (whateer they are), the leg holds (when do you ever do that?)
- no legs?? no results then
- legs may be proportional but they're probably weak as piss
- now onto the new plan take out one of the presses (not on the same day anyway), flies, all shoulder raises, all arm stuff, inward ext ( god), calf raises, ext
even better search the waterbury method and do that...why not do an hr of kickboxing 2/week instead of 2hrs 1/week?
- is kickboxing for comp? if so then wts need to be decreased
- from 1st plan take out flys, side raises, bicep curls, db curls, crunches,bck ext, side extensions (whateer they are), the leg holds (when do you ever do that?)
- no legs?? no results then
- legs may be proportional but they're probably weak as piss
- now onto the new plan take out one of the presses (not on the same day anyway), flies, all shoulder raises, all arm stuff, inward ext ( god), calf raises, ext
even better search the waterbury method and do that...why not do an hr of kickboxing 2/week instead of 2hrs 1/week?