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 Workout routine/What do you think?

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MONKA7A

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Join date : 2011-05-19
Age : 23
Location : BULGARIA

PostSubject: Workout routine/What do you think?   Sat May 21, 2011 8:10 am

I decided to make my own training routine and there's what I've created. Very Happy
Tell me what you think about it and any suggestions would be appreciated xD lol

WEEK 1-3
Day 1 – Sunday
Cardio:
Sprint 5x50m, increasing the pace from 60% to 90%.
Rest 1min, then 100m sprint,
Repeat until they get a total of 10 sprints.

Core/ABS & Lower Back:
Sit-up twists – 4x 20
Leg raises - 4x 20
Frog kicks – 3x 20
Push Through – 2x 30

Day 2- Monday
Martial-Arts

Day 3- Thuesday

Push-ups - 25/24/23/22/21/20
Pull-ups - 8/7/6/5/5/5/4/4/4
Dips - 18/17/16/15/14/13/12/11/10
Chin-ups - 8/7/6/5/5/5/4/4/4

Core/ABS & Lower Back:

Dip bar rising knees – 3x 25
Washing machine – 3x 30sec
Hanging Leg Raises – 3x 10reps
Sit-ups on the dip bar – 3x 15reps

Day 4- Wednesday
REST

Day 5- Thursday

Martial-Arts + Core/ABS & Lower back:

Plank - 3x 1min
Bridge - 3x 1min
Side Plank - 3x 1min
L- sits - 3x 25-30sec.

Day 6- Friday

Legs:
3-4miles running
Box jumps - 3 x 15 reps
Bar pistols - 3x 6-8 reps
Rope skipping 2-3 mins
Stair Running 2-3 mins
Burpees 2x 15 reps

Day 7- Saturday

1. Wide grip Pull-ups , as many reps as possible
10 seconds rest pause
2. Medium grip Pull-ups , as many reps as possible
10 seconds rest pause
3. Medium grip Chin-ups , as many reps as possible
10 seconds rest pause
4. Narrow grip Chin-ups
Rest 3 minutes and repeat 2-3 times.

Very Happy Very Happy
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1stratos1

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PostSubject: Re: Workout routine/What do you think?   Sat May 21, 2011 8:23 am

It looks good to me.

Something that u can add later are muscle up (or exercises that helps u get em) , front lever progressions , back lever and planche progressions.

For now it looks good , use it for 1-2 weeks and see the results.

If u are one day too sored, fatigued its ok to let it go in order not to injure urself.
Also do a good warm up and cooldown before and after ur workout.
For warm up u can do burpees and other exercises that warm u up but will also work a bit ur leg and core or some jumping rope etc.
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MONKA7A

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Age : 23
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PostSubject: Re: Workout routine/What do you think?   Sat May 21, 2011 10:27 am

1stratos1 wrote:
It looks good to me.

Something that u can add later are muscle up (or exercises that helps u get em) , front lever progressions , back lever and planche progressions.

For now it looks good , use it for 1-2 weeks and see the results.

If u are one day too sored, fatigued its ok to let it go in order not to injure urself.
Also do a good warm up and cooldown before and after ur workout.
For warm up u can do burpees and other exercises that warm u up but will also work a bit ur leg and core or some jumping rope etc.
Yea, I'm always warming up before doing anything.
The levers and the planche are still in my goals list xD, I think planks and bridges does help them, am I wrong?
And about the muscle ups I can do them but I will replace 'em with something later. I didn't put them here now coz when I'm out and I see a bar somewhere I always try to make MU's there, and I'm adding 1 or 2 MU's while I'm warming up Smile so for now I still won't add em, I will do them between or after workout.

Anyway thank you for your suggestion! Smile
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1stratos1

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PostSubject: Re: Workout routine/What do you think?   Sat May 21, 2011 12:39 pm

Well planks and bridges helps build a strong core thats a must for levers and planche!!! Also Leg lifts l-sit and other exercises that u already got in ur program helps too to build this strong core needed.

Nice workout plan as i said try it and slowly add more as u progress Smile

One extra suggestion: Well u can add also once or twice a week one or two sets of the month's competition. Its a great way in my opinion to change ur workout plan and see ur progress Smile
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MONKA7A

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PostSubject: Re: Workout routine/What do you think?   Sat May 21, 2011 4:42 pm

1stratos1 wrote:
Well planks and bridges helps build a strong core thats a must for levers and planche!!! Also Leg lifts l-sit and other exercises that u already got in ur program helps too to build this strong core needed.

Nice workout plan as i said try it and slowly add more as u progress Smile

One extra suggestion: Well u can add also once or twice a week one or two sets of the month's competition. Its a great way in my opinion to change ur workout plan and see ur progress Smile

Hmm ... actually it sounds pretty good to me Smile I'll try it when there's a new competition. I think, I can add it to before or after my cardio or legs workout Razz
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