Is this an ok workout plan ?

mmacrazy

mmacrazy

Member
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.
 
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.
 
Chico222 said:
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.
Click to expand...

2nd that
 
Chico222 said:
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.
Click to expand...


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.
 
mmacrazy said:
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.
Click to expand...

Training with out a plan will lead minimal to 0 results. sorry bro
 
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.
 
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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