Hi I go to kickboxing class twice a week. Monday and Wednesday. I do weights Tuesday, Thursday and Firday. Full body workout covered over the 3 days. Im 5.6" 78kg. Want to get down to about 10% body fat. I don't want to put on Muscle mass but want muscle and am looking to improve speed and power.
I have changed my weights routine this week to the following. Am I doing too much? To all other kickboxers out there do you weight train and whats your routine? What do you recommend I should do on Tuesday, Thursday and Friday?
Monday
Kickboxing Class
Tuesday
Dumbbell Fly’s
Dumbbell Fly’s full incline
Barbell bench press
Incline bench press
Military Dumbbell Press
Fly Extensions
Straight arm dumbbell extension
Backup. Opposite to a sit up.
Lower back extension (barbell)
I do 4 sets of 10 for each exercise.
Wednesday
Kickboxing Class
Thursday
Dumbbell Curl
Hammer Curl
Preacher Curl
Cable Machine Curl
Pull ups behind head
Bent over cable row or use barbell
Cable row. Sitting
Cable pull down
Cable pull down with rope.
Lay down dumbbell pull over. Hold onto the plate.
Dumbbell Extensions. Knee on bench
Dips
I do 4 sets of 10 for each exercise.
Friday
Squats
Leg press
Hamstring curls
Dumbbell lunges onto bench
Leg Extensions
I do 4 sets of 10 for each exercise.
And do this at the end of each weights day.
Weighted twist on decline bench
Medicine ball throw sit ups
Was going to do Bass Ruttens tape on a Saturday morning as well. Starting with Mui tai and then moving to the MMA tape.
Also Im thinking of doing ju jitsu on either a saturday or sunday after the football season finishes. I watch don't play.