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45 minutes focus mitts/pad work/shadowboxing
30 minutes- weighted lunges, duck walks, plyometrics, DB bench, DB rows, pullups
45 minutes sparring/defensive/offensive drills

every day except sunday

m - OFF
t – chest/back, run
w – Olympic lifts (clean & Jerk, Snatch)
r – OFF
f – legs
Sa – arms/shoulders
Su – Olympic lifts, run


Most of the lifts I do are complex - like pull-ups, dips, squats, deadlifts, etc. But I also like to mix it up when I get bored.

Feel free to offer critique or advice via PM. I'm trying to burn fat and lose weight, not put weight on. I don't do much leg work because they get a pretty good workout from the cardio I do every day. Lost about 35 lbs so far since May.

Cardio every day: 30 min stationary bike ride, usually about 11 miles according to the odometer.

Workout A(Mon + Thurs):
Assisted Pull-ups 8-10 x 4 sets
Assisted Dips 8-10 x 4
Lever Incline Row: 8-10 x 4
Barbell Curls 8-10 x 4
Tricep Pushdown or Dumbell Extension 8-10 x 4

Workout B (Tues + Fri):
Bench Press 8-10 x 4 sets
Incline DB Press 8-10 x 4
Shoulder Press 8-10 x 4
Reverse Machine Flys 8-10 x 4
DB Side/Front Raise 8-10 x 4

Workout C (Wed):
Deadlift 8-10 x 4
Leg Press 8-10 x 4
Nautilus Ab Crunch 8-10 x 4

do less unassisted dips and chins and work your way up to more and more. the assist kind of defeats the purpose IMO.

I have been decreasing the amount of assistance pretty steadily. One of my big goals is to be doing them unassisted. Right now my dips are way stronger than my pull-ups.

Monday Quads and Calves:

Front Squats
Back Squats
Lunges
Sissy Squats
Leg Extension/Leg Curl Superset
DC Style Quad Stretches
DC Style Calves (12 reps)

Wednesday Shoulders and abs:

Clean And Jerk
Front Rises/Side Rises Superset
DB Shoulder Press
Scarecrows
DB Snatch
Hanging Leg Rises
Weighted Crunches

Friday Back/Hamstrings and Biceps:
Rack Pulls/Deadlift
Good Mornings
T-Bar Row
DB Rows
GHR
Reverse Hypers
Shrugs
Pullups
Various Curl Variations For Biceps


Saturday Chest and Triceps:

CG Bench Press
Weighted Dips
DB Bench
DB Incline Bench
DB Decline Bench
Cable Crossovers
Skull Crushers
Rope Pulldowns

Cardio On Wednesday After Shoulders, and Sunday....

Monday:
flat barbell bench
dumbbell lat raise
barbell bicep curls
rope pushdown
upright row

Wednesday:
squats
deadlifts
dips
pulldowns
abs

Friday:
incline dumbbell bench
dumbbell shoulder press
bicep cable
tricep pushdown
dips

last Friday: db presses

today: squats

maybe tuesday: deadlifts

Bill Starr 5x5

Originally Posted by Milhouse

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Hmm, I didn't know so many people enjoy "my" workout. . .

I need to come up with a catchy name, and claim I have lots of followers.

What about "life is to short to be bored, so have some fun and fit it in wherever you can, it makes life better"?

I wonder if that website domain is still available. . .

Sorry, Greg and Lauren Glassman beat you to it, but they added "and make sure it kicks your ass". It's called CrossFit, and it's my workout. Well, that and Aussie Rules Football with the Baltimore/DC Eagles.

Originally Posted by The Rocketeer

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Sorry, Greg and Lauren Glassman beat you to it, but they added "and make sure it kicks your ass". It's called CrossFit, and it's my workout. Well, that and Aussie Rules Football with the Baltimore/DC Eagles.

CrossFit is old news around here. Do a search.

5x5

D1: Deadlift, Standing military press, weighted dips
D2: Squat, bench press (alternating incline and regular) pull-up

1 day of rest between days of training.

Monday (chest/biceps): flat/incline dumbbell press incline hammer strength incline dumbbell flye decline hammer strength cable crossovers/pec deck superset w/pushups to failure ez-bar curl/machine preacher curl alternate dumbbell curl overhead cable curl (dropset) Wednesday (back/triceps): bent-over barbell row t-bar row hammer strength row wide-grip pulldown seated cable row skullcrushers/overhead dumbbell extension dip machine ez-bar handle/rope pushdown (dropset) Friday (shoulders/legs): seated dumbbell/hammer strength shoulder press dumbbell front raise dumbbell lateral raise smith machine upright row leg press/hack squat leg extensions dumbbell walking lunges seated calf raise 25-40 minutes of slow cardio after every workout (except Friday) 45 minutes of slow cardio on off days

Mon & Thurs - Workout A:
DB press Flat
Bench Press
DB Fly's
Cable Fly's
Incline DB press
Incline Fly's
Decline Bench Press
Decline DB press
Decline Fly's
Hammer Curls
BB curls
SB curls
Abs-20 minutes
Sprints-20 minutes
(longest Day)

Tues & Fri - Workout B:
T bar Rows
Military Press
Single arm DB row
Dead Lift
Lat pull Downs
DB Shrugs
BB Shrugs
DB Pullovers
Close Grip pull downs
Pull ups
Weighted Chin Ups
Dips
Kickbacks
Triceps Cable Push Downs
Overhead DB Extensions
15 minutes cool down jog

Wed & (optional) Sat - Workout C:
Front Squats
Leg Press
Squats
Hang and Cling
Seated leg curls
BB lunges
Calf Raisers
40 minutes run
(The only day that actually has Cardio)


I work out by myself but that doesn't stop me from getting bigger. This works well since there are so many different workouts that my body never gets accustomed to them.

You might have the best workout plan in the world but if you don't eat right or get enough nutrients then it doesn't mean anything.

Originally Posted by BPerm

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Mon & Thurs - Workout A:
DB press Flat
Bench Press
DB Fly's
Cable Fly's
Incline DB press
Incline Fly's
Decline Bench Press
Decline DB press
Decline Fly's
Hammer Curls
BB curls
SB curls
Abs-20 minutes
Sprints-20 minutes
(longest Day)

Out of curiosity, just how long is that?