Workout Programs

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

Moderator: Dux

User avatar
Sgt. Major
Posts: 2863
Joined: Fri Nov 10, 2006 10:20 am

Re: Workout Programs

Post by odin » Wed Mar 13, 2019 9:56 am

This is a good thread! Thank you for sharing
Don't try too hard, don't not try too hard

User avatar
Sergeant Commanding
Posts: 5425
Joined: Sat Apr 01, 2006 11:38 am

Re: Workout Programs

Post by Bram » Thu Apr 11, 2019 3:44 pm

Thanks Odin! Hope you're doing well :)


This was an upper body workout I gave to a a guy yesterday, perhaps the hardest one I've ever designed. Please note that he performs external rotation work on a separate day: 2 sets elbow by side, 2 sets elbow on knee. The sheer volume of upper body stuff might be too gnarly if you're not keeping that area strong and healthy....

Decline Leg Raises
3-4 rounds

Push-Ups (can do knuckle if preferred)
BOSU Sit-Up with Resistance Band
3-4 rounds

T-Bar Rows
Leaning Overhead Rope Triceps Extensions
3-4 rounds

DB Curl to Overhead Press
Machine Reverse Fly
3-4 rounds

Couple notes - you can do any similar substitution you want (bench press for push-ups, lat pull-downs for chin-ups). By the time my client got to the t-bar row/triceps combo his arms were PUMPED.
"If you live through defeat, you are not defeated. If you are beaten but acquire wisdom, you have won." - RZA

Post Reply