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[owthathurts]

I like a vigorous body weight work out, chins, dips, pushups, rope climbing, set-ups, burpees, rope skipping, sprints. Explosive weight training twice a week. power cleans, snatches, jerks, press, squats, benches, curls. This is in addition to regular training sessions. Whats your training routine?

[icedtea69]

This is rather new, and the results have been great!

(And yes, I realize that this may appear to be over-training, but I use moderate weights and not until failiure to prevent over-training. This has increased my cardio and overall explosiveness to a level I've never really been at)

MONDAY
Legs QUADS 3 12-15
Back LATS/BICEPS 3 12-15
LATS/BICEPS 3 12-15
Biceps Alternate Dumbbell Curl 2 12-15
Triceps TRICEPS 2 12-15
Abs ABS 2 15-20
Cardio 20 minutes at 70%-75% MHR

TUESDAY
Cardio 30 minutes at 65%-70% MHR

WEDNESDAY
Chest Dumbbell Bench Press 3 12-15
Delts DELTS 3 12-15
Triceps Dumbbell Overhead Extension 3 12-15
Biceps BENCH KNEE ROW 2 12-15
Alternate Dumbbell Curl 2 12-15
Calves SEATED PRESS 2 12-15
Abs ABS 2 15-20
Cardio 20 minutes at 70%-75% MHR

THURSDAY
Cardio 60 minutes at 35%-70% MHR

FRIDAY
Legs Leg Extension 3 12-15
Lying Leg Curl 3 12-15
Chest Pec-Deck Fly 3 12-15
Back BACK/BICEPS 3 12-15
Back Extension 2 12-15
Delts Dumbbell Lateral Raise 2 15-20
Calves Seated Calf Raise 2 12-15

SATURDAY
Cardio 60 minutes at 35%-70% MHR

SUNDAY Rest!

[hitu4money]

when do u do your standup training and ground work

[jdizzle2300]

I do a full-body workout 4 times a week because i have weight lifting at school,but thats going down to 3 when we start doing sprints and running next week.