Routine Plan

[creativEclipse]

Hopefully this is the last stupid thread I post as I've just about got everything read to start my routine.

The current plan is to begin my routine May 2, 2005. I’ll be out of school and free from the stress of finals week that way. I’m also going to be working out at my college’s gym. I’m not sure exactly what equipment they have, but I’ve seen at least 7 treadmills and a load of machines. I’m almost positive they have freeweights too in a different spot, what kinda gym wouldn’t have freeweights anyway? I just need a little help setting up a routine; here is the day layout I’m kind of looking for.

Monday – Chest/Arms
Tuesday – Back/Abs
Wednesday – Cardio
Thursday – Rest
Friday – Legs
Saturday – Shoulders
Sunday – Rest

I know for a fact I need a rest day on Sunday as the gym is only open from 1-5 and I can’t make it there during those hours. At most I’d be able to go to the local high school track and do some cardio. Do I need to even that much cardio? I’m 6’2 and weigh 160 and burn fat like nobody’s business. Just for reference information my target weight is 185. Ideally I’d like to have a body like Josh Koscheck from the reality show The Ultimate Fighter. If I remember right he’s around 6foot and 185 and has a similar body type to mine.


The gym offered a kickboxing class that is supposed to be coming back this summer, I’m thinking about signing up for. Would that be good for me to help achieve my goals? Of course I’m also going to be working this summer so I have to schedule around that and since I’m just starting off I’d like to start slow and work my way up so as to not burn myself out…like I did a couple summers ago when I tried something similar.

 

[Fil]

Kickboxing is great. We have the Ken Shamrock school here in SJ. In fact, a lot of Ultimate Fighters come out of SJ - and I can tell ya that kickboxers have amazing bodies.

 

[creativEclipse]

I’ve started to piece together a full-fledged routine, what do you guys think? I’m going with a boxing oriented routine.

Monday: Chest/Arms/Interval training
Warm Up stretching.

Interval Training:
1-mile warm-up
2 x 800 meters - 1 minute rest between intervals
4 x 400 meters - 1 minute rest between intervals
4 x 200 meters - 30 second rest between intervals
800 meter cool down - light jog

Chest:
Flat Bench
8 sets of 4
Chest Fly
8 sets of 4
Incline Bench
4 sets of 8
Incline Fly
4 sets of 8

Arms:
Dumbell Curl
10 sets of 3
Barbell Curl
10 sets of 3
Hammer Curl
5 sets of 8
Triceps Kickbacks
5 sets of 8
Triceps Extensions
5 sets of 8

Tuesday: Back/Abs
Warm up stretching.

Back:
Bent over rows
10 sets of 5
Stiff Leg Barbell Good Morning
8 sets of 5
Single arm rows
5 sets of 8
Middle back shrug
5 sets of 8

Abs:
What do you guys recommend besides the 250 crunches and different style crunches I already do?

Wednesday: Cardio
Warm up stretches.

Two mile run (moderate to fast pace)
Sprint 100 meters
Shadow box 1 round (3-minute round)
Run backwards 200 meters
Sprint 100 meters
Shadow box 1 round (3-minute round)
Sprint 100 meters
Jog with hands up throwing punches 400 meters
Shadow box 1 round (3-minute round)
Sprint 100 meters
Run backward 100 meters
Jog 400 meters
Walk to cool down

^^I pulled that off a boxing site, I may make some editing to that. If I did that much cardio I’d never gain anything because I’d burn all the calories I’ve eaten and all the muscle I’ve gained off.

Thursday: Rest and Recovery

Friday: Legs
Warm up stretches.

Close Leg Squat
4 sets of 8
Wide Leg Squat
4 sets of 8
Calf Raises
4 sets of 8
Leg Extensions
4 sets of 8

Saturday: Shoulders/Interval Training
Warm up stretches.

Interval Training:
1-mile warm-up
6 x 600 meters - 1 minute rest period between each interval
800 meter cool down - light jog

Shoulders:
Shoulder Press
5 sets of 8
Upright rows
5 sets of 8
Dumbell press
5 sets of 8
External Rotation
5 sets of 10

Sunday: Rest and Recovery

Total # of reps:
Chest: 128
Arms: 180
Back: 170 (intentionally high because my back is weaker than my chest right now)
Legs: 128
Shoulders: 170 (that seems too high)
And the kickboxing class that is an hour a day three days a week, so another 3 hours a week. MWF so my normal workout would be right before that, with maybe a half hour rest period in between to grab a protien shake or some other small meal.

 

[Man of Steel]

onday – Chest/Arms
Tuesday – Back/Abs
Wednesday – Cardio
Thursday – Rest
Friday – Legs
Saturday – Shoulders
Sunday – Rest

Monday - Chest/Tri's
Bench press 5x5
Military press 5x5
Close grip bench press 5x5

Wednesday - Back/Bi's
Deadlift 5x5
Barbell row 5x5
Barbell curl 5x5

Friday - Legs/Ab's
Squat 5x5
Stiff legged deadlift 5x5
Weighted sit ups 3x8

Classic 5x5 routine should add plenty of mass and strength.