Hello Everyone!

I get a lot of emails about working out with weights. More specifically, what do I do in my personal workouts? I follow the basic push/pull workout, and change it up a bit every now and then to keep it interesting. Here is an example of an average week of working out.

PUSH WORKOUT (Three Days a Week)
Monday, Wednesday & Friday - Chest & Triceps
Flat Bench - 4-5 sets, 8-12 reps
Seated Fly Machine - 3-4 sets, 8-12 reps
Dips - 3 sets, 8-12 reps
Straight Bar Cable Pressdowns - 3-4 sets, 8-15 reps
Seated Behind the Neck Triceps Press Macine - 3-4 sets, 8-12 reps

PULL WORKOUT (Three Days a Week)
Sunday, Tuesday & Thursday - Back & Biceps
Wide Grip Cable Pulldowns - 3-4 sets, 8-12 reps
One Arm Pulldown Machine Pulls - 3 sets, 12 reps
Close Grip Cable Pulls (Legs Up On Frame) - 3 sets, 8-12 reps
Close Grip Palm In Seated Cable Pulldowns - 3 sests, 8-12 reps
Standing Alternate Dumbell Curl - 3 sets, 8-12 reps each arm
Two Arm Standing Straight Bar Cable Curl - 3 sets, 8-12 reps
Standing Dumbell Hammer Curls - 3 sets, 8-12 reps

EVERY DAY (Abs & Forearms)
Three to Five Exercises, 3 sets of each, high reps

SPORADICALLY (Legs & Shoulders)
Three to Five Exercises, 3 sets of each, higher reps

This routine works great for me, but occasionally due to other activities my schedule will be thrown off a bit. The beauty of this routine is that it offers a lot of versatility, and allows you to change up workouts and time spent as needed. An average workout takes around sixty to ninety minutes to complete, based on the rest between sets and the odd exercise or two that you may leave off/throw in from time to time. Give it a shot ... I think you might like it!


Keep Blasting!
Sifu Lamar M. Davis II
Senior Instructor
Hardcore Jeet Kune Do
Sifu@HardcoreJKD.com
JKD@windstream.net
http://www.HardcoreJKD.com
http://www.DragonBlastMA.com
Phone (205) 296-7070 (Incoming Only)

"Hit Hard, Hit Fast, Hit First - ALWAYS!"

"The REAL future of Jeet Kune Do belongs to US, the few, the proud, the HARDCORE! Now, what are we going to do with it?" _ Sifu Lamar M. Davis II

Great Workout Sifu

Here's mine:

Monday;
BB bench press 3x12
BB incline Bench press 3x12
Peck dec 3-4x 12

Triceps and biceps ( i do as super set) and exercises vary from workout to workout
Close grip bench press 4x12 with incline DB curls 4x12
Pressdowns 4x12 with DB preacher curls 4x12


Tuesday
BB press 3x12 DB rows 3x12
upright rows 2x12 Pulldowns to the front 3x12
Side lateral raises 3x12 St arm pulldowns 3x12
Bent over raises 2x12
BB shrugs 3x12


Thursday
DB bench press 3x15
DN incline 3x15
DB flyes 3x15

Tri's and bi's supersetted
Dips 4x15 with Straight bar curls 4x15
DB overhead extensions 3x15 with Ez bar curls 4x15 (2 sets close grip, 2 sets wide)

Friday
DB presses 3x15 Chin Ups 3x15
Bent over raises 2x15 Long pulley rows wide grip 3x15
upright rows 2x15 T-Bar rows 3x15
Lateral raises 3x15
DB shrugs 3x20

I do Ab's,neck and forearms everyday i lift

Sifu, how do you mix your weight and your martial arts workouts on a daily basis?

Hello Gregg!

I normally try to get in some work on the equipment at my kwoon every day. There is a ton of stuff there to work with, so it never gets boring. Now, how much training I actually get to do is based on what I have to get done that day (equipment building, DVD orders, private lessons, writing, forum posts, returning emails, processing memberships, etc.). I try to get in at least some mook jong work and some springarm work every day! I am working on remodelling my personal training area at the kwoon. I will be done with that next week, then I can concentrate more on my own personal workouts.

My weight workouts are normally from about 5:30 to 7:00 in the evening at a place called THE GYM. Seriously, that is the name of it! I meet my wife there after she gets off from work and we workout together. We do abs together, then she does yoga or cardio and I do my weight workout. She usually does at least three sets of one weight exercise with me for each major body part. All in all, a great workout for both of us!

Keep Blasting!
Sifu Lamar M. Davis II
Senior Instructor
Hardcore Jeet Kune Do
Sifu@HardcoreJKD.com
JKD@windstream.net
http://www.HardcoreJKD.com
http://www.DragonBlastMA.com
Phone (205) 296-7070 (Incoming Only)

"Hit Hard, Hit Fast, Hit First - ALWAYS!"

"The REAL future of Jeet Kune Do belongs to US, the few, the proud, the HARDCORE! Now, what are we going to do with it?" _ Sifu Lamar M. Davis II

My days are divided between my training ( for competitions -races) training other clients, and one on one M.A. instruction. An average week is quite busy:

Mondays;

12,1,2,3,pm = training personal fitness
3 to 5pm = 20+ bike ride
5 to 6pm = my own weight training
6 to 7pm = training my last client of the day
7 to 9pm = teaching M.A. class

Tuesdays;

12,1pm = training personal fitness
1 to 2 =big lunch
3 to 5pm = Running 5 to 15 miles
5pm = yoga class
6 to 7 = meal
7 to 8pm = Have a pro athlete I do coach-assisted PNF
8-10pm = M.A.class

Wednesday;

12 to 1= training personal fitness
1 to 3pm= teaching M.A. class
3pm =big lunch
4 to 6pm = bike ride
6pm = my own weight training
7-8pm = training personal fitness


Thursday;

11,12= training personal fitness
1pm =big lunch
2-5p = Running 5 to 15 miles
6 to 7 = meal
7 to 9pm= teaching M.A. class

Friday;

12,1,2pm = training personal fitness
3pm= meal
4 to 6=bike ride
6pm = my own weight training
7-8pm = training personal fitness


saturday;
11 to 12= teaching Kick boxing class
1 to 3pm = teaching M.A. class

Sunday;

9 to 11am = T'ai chi
11, 12 - training personal fitness
6 to 8pm = I teach a class for victims of violent crimes

This is a slow season for me...I usually have to squeeze my own training in between 8 daily appointments. I guess the economy has bitten into their fitness dollars.

As far as my weight training, I do interval training, changing everything, every week. I train between 65%RM to 90%RM.