Day 1: Chest, shoulders, triceps
5 sets 10-15 reps 80% max
Day 2:Rest
Day 3:Back, posterior shoulders, biceps
5 sets 10-15 reps 80% max
Day 4: Rest
Day 5: Legs
4 sets 10-15 pyramid reps 80% max & plyrometrics
Day 6: Rest
Day 7: Hybrid Muscular Endurance
Circut training 60 minutes: every exercise 1 minute "to failure" reps & plyrometrics
On my off-days i like to work on my technique for 30 minutes. 15 minutes of nonstop kickboxing & 15 minutes of wrestling.
Tags: