Saturday = Abs/lats/lower back
seated crunches 95
side bends on cables full stack, 150
hanging leg lifts use 15 lb (dumbbell) between the feet
side bends on the v stand with 25 lb plate
Crunches on the bench with 15lb dumbbell (I come up in a full crunch while balancing the weight between my feet
incline situps, full incline with 25 plate on my chest
cable crunches 130lbs
1 arm cable rows 40 lb (seated)
1 arm cable rows (to the side) bending 50
1 arm pull down 40
t bar pull down 90
pull ups 8 in between sets, sometimes 6, depends how tired my arms are.
Lat machine 80 or 85, I forgot.
Lower back, roman chair, single leg for 2 sets, then 2 sets of both legs holding 25lb plate.
Sunday = Legs
extensions 140
curls 110
kickbacks on cables 70
squats(smith) 125
hack squat (machine) 200+
leg press 180+
Adductor 150
Abductor full stack
V hack 180+
Romanian dead lift 80lbs
Monday = Back/Biceps
Pull ups 3 sets of 5 (unassisted)
Lat Pull Downs 3 sets of 8-10
One armed dumbbell rows 3 sets of 8-10
seated rows 3 sets of 8-10
bicep curls 3 sets of 8-10
hammer curls 3 sets of 8-10
Tuesday = Martial Arts
Muay Thai 5:30 - 6:30
Brazilian Jiu-JItsu (gi) 6:30 - 7:30
Wed = Chest/Shoulder/Triceps
Bench press 3 sets of 8-10
Dips 3 sets of 8 (unassisted)
Shoulder press 3 sets of 8-10
pec deck flyes 3 sets of 8-10
chest press 3 sets of 8-10
skull crushers 3 sets of 8-10
Thursday = Martial Arts
Muay Thai 5:00 - 6:00
Brazilian Jiu-JItsu (no gi) 6:00 - 7:00
Fri = Legs
Squats (ass to grass) 3 sets of 8-10
Deadlifts 3 sets of 8-10
Walking lunges 3 sets of 20 steps
Leg extensions 3 sets of 8-10
Leg curls 3 sets of 8-10
*** I also do 15 minutes HIIT on an eliptical machine prior to my weight training***
