i am not sure if im doing enough stuff when i work out. I do....

Bench Press-10 times 4 sets
Dips-20 times 4 sets
Push ups-20 times 4 sets
wrist curl-100 times 2 sets
chin ups-8 times 4 sets
Sit ups-50 times 2 sets
Curls-10 times 4 sets
Pull ups 5 times 4 sets
Incline bech press- 10 times 4 sets
and 100 crunches

Im trying to build some muscle and speed, so every other day im not lifting i jog about a mile and a half, practice my punches and kicks on a bag, and jump rope. I was wondering if theres anything else i need to be doing or anything else that can help
Thanks a lot

Looks like a good routine.

In my routines, I only perform 50 crunches 3 times a week, but on "Day 3" (Friday), I put a 25 Lbs plate on my chest and perform 3 sets of 10 reps. I think many people forget that your Abs are like any other muscle, just like a biceps. Would you perform 100 Bicep curls with a 5 Lbs wieght, or would it be more effient to curl 40 Lbs, 8 times. I think a combo of both are great, if you have the time.




Phases ®

Holy smoke!!! That is one hell of a workout!

Looks like you have a lot of time and are trying to do everything in one workout there bud.

If you don't have a job, that means you have all day and that means you can pretty much pull a workout schedule much like Bruce's. If you want my advise I need to know exactly what kind of equipment you have and if you have a training/sparring partner. Then I will be able to help you out and better organize your workout for yah. Well ..... that's if you want me to


Len

I’m bouncing back from lower back problems, so I have concentrated more time on Calisthetics and Core strength and stability.


Monday

*5:30am

-Full Body Warm-up
-Core Strengthening Exercises (Front-Side Bridges/Crunches/Bird-Dogs/Cat Camels)
-Jog around park (1 warm-up lap)
-Jog to each of the 4 corners of the park and perform 2 sets of Hindu Push-Ups and 2 sets of Hindu-Squats.
-3 sets of Static Hand-Stand holds.
-Full body stretch

Come home & Lift weights

10 reps x 3 sets of Chin-ups
10 reps x 3 sets of Shoulder Shrugs
10 reps x 3 sets of Military Presses

Work out completed at 6:30am – 6:40am
------------------------------------------------------------------------------
Tuesday

Rest
------------------------------------------------------------------------------

Wednesday

*5:30am

-Full Body Warm-up
-Core Strengthening Exercises (Front-Side Bridges/Crunches/Bird-Dogs/Cat Camels)
-Jog around park (1 warm-up lap)
-Jog to each of the 4 corners of the park and perform 2 sets of Hindu Push-Ups and 2 sets of Hindu-Squats.
-3 sets of Static Hand-Stand holds.
-Full body stretch

Come home & Lift weights

10 reps x 3 sets of Chin-ups
8 reps x 3 sets of Bicep curls
10 reps x 3 sets of Triceps Presses

Work out completed at 6:30am – 6:40am
------------------------------------------------------------------------------
Thursday

Rest
------------------------------------------------------------------------------

Friday

*5:30am

-Full Body Warm-up
-Core Strengthening Exercises (Front-Side Bridges/Crunches/Bird-Dogs/Cat Camels)
-Jog around park (1 warm-up lap)
-Jog to each of the 4 corners of the park and perform 2 sets of Hindu Push-Ups and 2 sets of Hindu-Squats.
-3 sets of Static Hand-Stand holds.
-Full body stretch

Come home & Lift weights

10 reps x 3 sets of Chin-ups
10 reps x 3 sets of Bench Presses
10 reps x 3 sets of Lat Rows
10 reps x 3 sets of Weighted Crunches

Work out completed at 6:30am – 6:40am

------------------------------------------------------------------------------


See, you can get a lot of work done, in about 1 hour. If I was'nt so lazy, I would get up every morning, but I think I need the rest on the off days.


Phases ®

alright thanks a a lot for the advice ill try some of it, i just do my weights when i get homw everyday at 3, so i got a while to work out, anyways thanks again

oh yea also i have a bech press, and a multi gym thing with dips and a chin up bar and has mush up bars on it

you did not mention much about your technical routine. you will be suprised at how much mass and speed you develop by effectively training your techniques.

For instance try to do a 100 kicks per leg per type of kick. try to punch a bag with 1 hand for minimum 120 punches for 1 min per punch type per hand. You can do simular things for all your techniques. Basically the idea is to do the technique to breaking point. This will increase stamina, speed, power and precision.

Question everything, Know nothing.