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Old 10 March 2014, 10:58
chokeu2's Avatar
chokeu2 chokeu2 is offline
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Join Date: Sep 2002
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5 day power workout

Not one to cling religiously to a "plan" for more than 8 weeks, I came up with a new workout that has pleased me quite a bit more than I'd suspected. So I thought that I'd share.

My goal for a workout is a solid mix of power and endurance, not aesthetics. Fitness training for me is to supplement martial arts training.

Here is a five day routine that I've really been enjoying a lot.

I keep rest intervals between 30 and 45 seconds throughout.

Day one -
  • Warm up...
  • 5-8 pound dumb bbell punches x 2:00
  • Same weight shoulder press 2:00
  • 10 pound dumbbell punch with twist - core turn, knees slightly bent -DO NOT LET IT GET INTO YOUR KNEES
  • Seated incline dumbbell press - 60%max x 10, 70% x 8, 80% x 4, 85% x 2
  • Flat db press - 70% of max x 6, 80% x 4, 90% x 4, 70% x 6 - individual arm - one at a time using core to stabilize, on this exercise you will be using a 3 count to lower and an explosive press
  • Front dumbbell raises - 20 pounds x 12 x 3Push ups - 50 first week, 60 second, 75 third
  • Stretch EXTREMELY WELL....


Day 2
  • Warm up
  • Band pulls - stand on resistance bands - rows 2:00
  • Rev Band Flyes - Same - 2:00
  • Bent over DB rows - 50% of max x 12, 60% x 12, 60% x 12
  • Pull downs - standing single arm - rotate as you come down to work lower back 4 x 12
  • Low pulley single arm upright row - floor to chest - 70% max x 12 x 3
  • Rev pec deak or face down on incline bench - rev flyes x 14 reps x 2 sets
  • Lower back hyper extensions - band or weights x 3 sets total. If Weights - set of 15; If using bands x 90 seconds....

Day 3
CORE CORE CORE CORE
Get creative. Avoid direct oblique exercises unless you're trying to increase waist size.

Day 4
  • Warm up
  • 15:00 treadmill or elliptical
  • Deadlift - 60% max x 10, 70% x 10, 70% x 10
  • Squat press - 70% of max x 6, 80% of max x 6, 90% of max x 4
  • Lunges - forward and reverse - 3 sets of 10 each leg
  • Leg extension - 3 sets x 12
  • Stiff legged deadlifts - 3 sets x 12
  • Calf raises - 50 x 2

Day 5
  • Elliptical 15:00
  • Handstand pushups - 20, add 5 each week
  • Medicine Ball pushups- alternating hands on ball - 20, add 5 each week
  • Cable punches with trunk twist - 3 x 10 each side
  • Lying cable flyes - 3 x 12
  • Single arm kettlebell squat press - 4 x 12
  • Core and stretch
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