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2005/04/13, 09:52 AM
Hi. I'm new to this site and I think its great! I started training in demember 2004 and have lost 20kg's. I'm now wanting to shape up - not necessarily bulk up because although i'm naturally muscular, I tend to store fat easy. So, I've given up on bodybuilding and would prefer a fit bodytype (you know, like a kickboxer, marine :angry: etc :big_smile:)
I have however taken up Muay Thai and will revolve my training around that so as to keep lean, fit and strong.
If possible, can anyone with experience please review my program and tell me if it's okay? The "Fitness plan" on thsi site is great, but, it only has weights workouts - am thinking of 2 days weights, 3 days "cardio", and, 1 day Muay Thai? Well, here it is, thanks very much for your help!
Monday – rest
Tuesday – Weights (Day 1 - below)
Wednesday – Cardio (as below)
Thursday – Muay Thai
Friday – cardio (as below)
Saturday – weights (Day 2 - below)
Sunday – boxercise + abs
Abs
•Weighted decline sit ups – 3x15
•Cable crunches – 3x15
WEIGHTS
Day 1: Legs and back
-Power cleans: 5x5
-Squats: 5x6
-Hamstring curls: 3x8
-Calf raises: 3x8
-Deadlifts: 5x5
-Barbell rows: 3x8
-Chin-ups: 3x6
-Romanian deadlifts: 2x15
Day 2: Chest, shoulders, arms
- Bench press: 5x5
- Incline dumbbell press: 3x8
- Weighted dips: 3x8
- Tri push down: 3x8
- Barbell curls – 4x6
- Dumbell shoulder press: 4x8
- shrugs: 3x8
Cardio
•15min HIIT on bike
•10min treadmill
•2min skipping, 30sec sprint, 30 sec normal x 3.
•Heavy bag: 6x4min rounds.
Sorry for the long post and thanks ALOT for any help!
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