Is this an ok workout plan ?

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    mmacrazy's Avatar
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    Is this an ok workout plan ?


    I recently added lifting to my routine so hopefully I can start putting on some muscle and getting more defined. The past year has been all about losing weight. Here's my thoughts

    Monday, Wednesday, Friday

    am: non fasted weights
    pm: mma training (boxing,grappling,or whatever they throw at us)

    Tuesday, Thursday, Saturday

    am: fasted cardio

    Sunday off day


    Is this a good plan or should I lift on tuesday,thurs sat instead? My thjought was beat the hell out of my muscles in one day and then give them a full day to recover before doing it again.

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    You're not giving us nothing to work with. You basically posted a lifting schedule with nothing on it. Here's some things to consider...

    What exercises? Compound or isolation or both?
    How much volume?
    Order of exercises, sets and reps?
    What is your goal specifically?
    What do you look like now?

    All these factors will play a role in how you train.
    Why not look into a proven exercise routine that is pre-built, such as starting strength or dc.
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    Quote Originally Posted by Chico222 View Post
    You're not giving us nothing to work with. You basically posted a lifting schedule with nothing on it. Here's some things to consider...

    What exercises? Compound or isolation or both?
    How much volume?
    Order of exercises, sets and reps?
    What is your goal specifically?
    What do you look like now?

    All these factors will play a role in how you train.
    Why not look into a proven exercise routine that is pre-built, such as starting strength or dc.
    2nd that
    ACSM-CPT
    •   
       

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    Quote Originally Posted by Chico222 View Post
    You're not giving us nothing to work with. You basically posted a lifting schedule with nothing on it. Here's some things to consider...

    What exercises? Compound or isolation or both?
    How much volume?
    Order of exercises, sets and reps?
    What is your goal specifically?
    What do you look like now?

    All these factors will play a role in how you train.
    Why not look into a proven exercise routine that is pre-built, such as starting strength or dc.

    1. Yes ( I don't know I'm not a lifter. Just use the machines and some free weights)
    2. Volume ?
    3. Again nothing specific. Mostly push pull type.
    4. Just want to tighten a bit. Lean muscle.
    5. I look skinny with a slight spare tire mostly of loose skin.

    Really what I was asking if it's better to beat the crap out of my muscles one day and then take a day off or grapple one day and the next morning do weights.
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    Steelwolf's Avatar
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    Quote Originally Posted by mmacrazy View Post
    1. Yes ( I don't know I'm not a lifter. Just use the machines and some free weights)
    2. Volume ?
    3. Again nothing specific. Mostly push pull type.
    4. Just want to tighten a bit. Lean muscle.
    5. I look skinny with a slight spare tire mostly of loose skin.

    Really what I was asking if it's better to beat the crap out of my muscles one day and then take a day off or grapple one day and the next morning do weights.
    Training with out a plan will lead minimal to 0 results. sorry bro
    ACSM-CPT
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    Go on line and start with a full body workout 3x week.
    I've done every split they all work if you do them right or mainly stick to them .
    Im going back to full body in a week or two.
    Also training for kickboxing and doing a circuit lifting routine now 4x week with alot of running and mobility drills.Also have a trainer so i stop overtraining all the time.

    Start off light and work your way up.Pick a routine with alot of compound moves (chest press,squats,overhead-press,hang clean)you'll get some good gains if your just starting.
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    Revised Again... added cardio and new tricep workout..Also moved Days around


    Day 1 Chest ,Triceps 8reps x 3sets
    Day 2 Shoulders , Traps, Abs 8reps x 3 sets
    Day 3 Legs 8reps x 3sets
    Day 4 Cardio
    Day 5 Biceps,Triceps,Forearms,Abs 8reps x 3 sets
    Day 6 Back 8reps x 3 sets
    Day 7 Cardio










    Day 1 Chest ,Triceps 8reps x 3sets

    Bench Press - Barbell, Flat
    Bench Press - Dumbbell, Declined
    Bench Press - Dumbbells, Inclined
    Flyes - Dumbbell, Flat
    Flyes - Dumbbell, Declined
    Flyes - Dumbbell, Inclined Bench

    Lying tricep extension (skullcrushers) 3x10
    Dips(weighted if need) 3x10 (or failure)
    Standing dumbell extension 3x8-10
    Overhead tricep extension (rope) 3x10






    Day 2-Shoulders , Traps, Abs 12reps x 3 sets

    Military Press
    Reverse Flyes
    Side Lateral Raise
    Upright Rows - Dumbbell
    Shrugs - Dumbbell
    Cable Internal Rotation

    Ab workout 3sets x 15 reps
    Crunch - Decline Reverse (leg weights)
    Crunch - Decline (weighted)
    Roman Chair (leg weights)
    Crunch - Machine Torso rotation
    Crunch - Machine
    Cable Chops with torso twist
    Plank Hold (Left and Right)
    Side Plank Hold





    Day 3 Legs 8reps x 3sets

    Squats - Barbell
    Leg Curls - Lying
    Leg Extensions
    Calf Raise - Seated Machine
    Hack Squats
    Lunges




    Day 4 Cardio



    Day 5
    Biceps,Triceps, Forearms,Abs 8reps x 3 sets

    Zottman Curl
    Concentration Curl
    Dumbbell Curl - Incline
    Palms-Up Dumbbell Wrist Curl Over A Bench
    Palms-Down Dumbbell Wrist Over A Bench

    Tricep Dumbbell Kickback
    Close grip bench press 3x8-12
    Tricep pushdowns 3x10
    One arm tricep extension (dumbell) 3x8
    One arm push down 3x8

    Ab workout 3sets x 15 reps
    Crunch - Decline Reverse (leg weights)
    Crunch - Decline (weighted)
    Roman Chair (leg weights)
    Crunch - Machine Torso rotation
    Crunch - Machine
    Cable Chops with torso twist
    Plank Hold (Left and Right)
    Side Plank Hold






    Day 6 Back 8 reps x3 sets

    Barbell Deadlift
    Lat Pulldowns - Wide-Grip
    Seated Cable Rows
    Bent Over Dumbbell Row



    Day -7 Cardio






    Diet is good 40 protein 40 carbs 20 fat.

    Supplements
    Alive Multivitamin (food based) not synthetic
    Fish Oil 3x Daily
    LG T-911
    LG GHenerate
    BCAA
    Protein Powder
    Casein Powder


    I'm 5'7"
    175 pds
    15.7% bodyfat
    30 yrs old
    Back training 6 months from a 10 year break..

    Going to add in HIIT Training for cardio

    Any HELP is appreciated
  

  
 

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