forum Health, Fitness, MMA ›› Share your routines ›› new reply Post Reply
burning fight

1,300 Posts

August 2 2008 10:19 AM   QuickQuote Quote  
So pretty much I just want to see what people are doing, and maybe try it. So, any feedback is more than welcomed and very appreciated.
6,718 Posts

offline     (2)
August 3 2008 1:51 AM   QuickQuote Quote  
I tore a ligament in my wrist playing hockey a week and half ago so I haven't been able to work out upperbody for a bit, but even though my routine's vary every time, I'll give an example of one of my routines for each group. With shoulders right now at weight of 185lb I start out with 195lb shoulder press to warm up and then do 3 sets of 8 with 225lbs, then I move on to clean and presses with with 155lb for a set of 8, and 165 for a set of 8, then 185 for a set of 8. Then I move on the dumbell military press with 85lb/90lb dumbells for 3 sets of 8. After this I move on to seated side raises for 3 sets of 15 with managable weight. Some days I do reverse flys on a incline bench at around 35* angle instead. After that I do 3 sets of 12 with shrugs (I vary the weight each week, so sometimes it's around 400lb, and sometimes it's about 200lbs). Then onto either front raises or side raises until exhaustion. As far as arms go, I have about 10 different routines I do. Usually I warm up with lightweight on the cables first, then stretch. I do biceps and triceps the same day so in the begining I set between kickbacks on a flat bench with about 35/40 lbs for sets of 15, and concentration curls with 50lbs for 3 sets of 8. After that I move on to setting between bench dips for 3 sets of 25, and supine curls with 35lb dumbells for 3 sets of 10. Then I move on to one-arm tricep extensions with cables and overhand grip for around 3 sets of 10 with 70lbs, then 3 sets of 12 with 60lbs. Then I go do preacher curls with a hammer grip for 3 sets of 8 with 110lbs. That's usually a pretty good workout for arms if you use the right form etc...meh I'm lazy and don't feel like writing out any more, maybe later I will.
Pulp Free
52,194 Posts

offline   (20)
August 3 2008 9:23 AM   QuickQuote Quote  
alot of my routine is conditioning exercises as opposed to heavy lifting. I only do one day of heavy lifting for power.


Bench Press Pyramid (i switch it every week from DB and BB. Also change the incline each week too)
bent over rows (3 x 20)
dead lifts (3 x 10)
skull crushers (3 x 10)
squats (3 x 12)
shoulder press (3 x 10)
3 ab exercises (3 x 20) a piece
10 min run at 7 min mile pace


muay thai


muay thai


1 hour circuit (changes every week)


MMA technique/sparring


mini circuit (15-20 min)
20 min run



i'm going to change my routine on mondays and saturdays soon though.

burning fight
1,300 Posts

August 3 2008 11:43 AM   QuickQuote Quote  
This is my routine as of right now..

Back/Heads of Shoulders:

Chinups - 3x failure then a negative set
Incline Db rows 3 sets then a drop set
Superset seated straight bar rows and close grip pulldowns for three sets
Superset close grip seated rows and weighed hyperextensions for three sets
Barbell/dumbbell shrugs or tri set of side laterals/shrugs/bent laterals for three sets Total: 22 sets for back, 6 sets for shoulders


Calve Raises on Leg Press machine 8 sets..4 normal, 2 inner, 2 outer 15 reps per set
EZ Curl Preacher Curls 3 sets
Seated Hammer Curls 3 sets Elbow on your knee
Ab roller with two 25lb plates on a barbell 3 sets of 20
Crunches 3x20
Oblique crunches 3x20


Squat: 3 sets of eight taken to failure
Leg Extension 4 sets 15,12, 10, 10
Hamstring Leg Press 3 sets of eight to failure
Lying Leg Curls 4 sets of 15,12,10,10


DB Press 3 sets of 8-12 supersetted with bent lateral raises 3 sets of 8-12
Upright Rows or Shrugs Supersetted with Lateral Raises 3 sets of 8-12
Arnold Presses 3 sets of 8-12


Flat Bench 3 sets to failure then a drop set
Incline Bench 3 sets to failure then a drop set
Flat Flyes supersetted with cable flyes 3 sets
Incline flyes 3 sets
Close grip bench press supersetted with Skull Crushers 3 sets
Kickbacks 3 sets

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