{"id":1252,"date":"2014-01-01T15:22:40","date_gmt":"2014-01-01T15:22:40","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?page_id=1252"},"modified":"2019-06-04T07:46:32","modified_gmt":"2019-06-04T07:46:32","slug":"training-routines-programmes","status":"publish","type":"page","link":"https:\/\/blackbeltwhitehat.com\/en\/fitness\/training-routines-programmes\/","title":{"rendered":"Fitness Training Routines \/ Programmes"},"content":{"rendered":"

Train at your own risk<\/span><\/p>\n

Always warm up with steady state cardio, some dynamic stretching, and at least one set of each exercise with a low\/no weight.
\nWarming up reduces the risk of injury, and research suggests it actually increases your strength and power during the session.<\/p>\n


\nBasic Bodybuilding Style 4 Day Split<\/strong><\/span><\/h2>\n

Day 1\u2028\u2028<\/span><\/p>\n

Barbell Bench Press 3 sets of 10 Reps<\/p>\n

Incline Dumbell Bench Press – 2 sets of 8 Reps<\/p>\n

Parallel Bar Dips – 2 sets of 12 Reps<\/p>\n

Dumbbell Flyes – 2 sets of 15 Reps<\/p>\n

Single Arm Tricep Push Down – 1 set of 12 Reps<\/p>\n

French Press – 1 set of 15 Reps<\/p>\n

Crunches 2 sets of 20 Reps<\/p>\n

Day 2<\/span><\/p>\n

Chin Ups 2 sets of 12 Reps<\/p>\n

Lat Pull Down 2 sets of 10 Reps<\/p>\n

One Arm Row 3 sets of 12 Reps<\/p>\n

Machine Row 2 sets of 8 Reps<\/p>\n

Seated Alternate Dumbell Bicep Curl 2 sets of 16 Reps<\/p>\n

Concentration Curl 1 set of 12 Reps<\/p>\n

Dorsal Raises 2 sets of 15 Reps<\/p>\n

Day 3<\/span><\/p>\n

Dumbell Shoulder Press 3 sets of 10 Reps<\/p>\n

Lateral Raise 2 sets of 12 Reps<\/p>\n

Front Raise 1 set of 12 Reps<\/p>\n

Upright Row 2 Sets of 12 Reps<\/p>\n

Single Leg Romanian Deadlift 2 sets of 10 reps<\/p>\n

Day 4<\/span><\/p>\n

Squats 3 sets of 12 Reps<\/p>\n

Leg Press 2 sets of 10 Reps<\/p>\n

Leg Extension 1 sets of 15 Reps<\/p>\n

Leg Curl 2 sets of 12 Reps<\/p>\n

Standing Calf Raise 1 set of 30 Reps<\/p>\n

Seated Calf Raise 1 set of 20 Reps<\/p>\n

Hanging Leg Raises 2 sets of 15 Reps<\/p>\n

\n

<\/h2>\n

3 Day Split – Mass<\/span><\/strong><\/span><\/h2>\n

Exercise at your own risk<\/span>. Leave at least 1 day in between workouts<\/span>. Adopt this routine for a maximum of 6 weeks before changing it.
\nEmphasise the negative \/ eccentric portion of the movement for greater gains in mass. For example, when lowering the weight on the bench press, do it for a count of 3. You can even add some negative reps at the end of your last set – get your spotter to lift the weight off you can lower it down yourself. \u00a0This is harsh on the joints, so use sparingly and don’t use with isolation exercises or cable exercises.<\/p>\n

Day 1
\n<\/span><\/span>Barbell Bench Press 3 sets of 8\u00a0Reps<\/span><\/p>\n

Squats 3 sets of 8 Reps<\/p>\n

Chin Ups 3 sets of 8 Reps<\/p>\n

One Arm Row 3 sets of 10 Reps (10 on each arm)<\/p>\n

Crunches 2 sets of 25 reps<\/p>\n

\n<\/div>\n

\n

Day 2<\/span><\/p>\n

Deadlifts 4 sets of 6 reps<\/p>\n

Weighted Dips 3 sets of 8 Reps<\/p>\n

Hang Cleans 3 sets of 6 Reps<\/p>\n

Barbell Row 3 sets of 10 Reps<\/p>\n

Hanging Leg Raises 2 sets of 10 reps<\/p>\n

Day 3<\/span><\/p>\n

Millitary Press 2 sets of 10 Reps<\/p>\n

Dumbell Shoulder Press 2 sets of 6 Reps<\/p>\n

Leg Press 3 sets of 8 Reps<\/p>\n

Lat Pull Down 3 sets of 8 Reps<\/p>\n

Back Extensions \/dorsal raises 2 sets of 12 reps<\/p>\n


\n40 Minute Total Body \/ Fitness Workout<\/strong><\/span><\/h2>\n

2 Minutes Low intensity on Exercise Bike<\/span><\/p>\n

3 Minutes High Intensity on Exercise Bike<\/span><\/p>\n

5 minutes High Intensity on Cross Trainer<\/p>\n

5 Minutes High Intensity on Stepper<\/p>\n

Do each set until you can no longer perform another rep with perfect form –
\nLat Pull Down\u00a0<\/span>perform 10-15 repetitions follow immediately with :
\nChest Press<\/span>\u00a0perform 10-15 repetitions
\nGo straight back to lat pull down, then chest press, continue until 3 sets are performed on both chest press and lat pull down. You will have to lower the weight on each set<\/p>\n

Shoulder Press<\/span>\u00a0perform 10-15 repetitions
\nfollow immediately with:
\nLeg Press<\/span>\u00a0for 12-20 repetitions.
\nContinue until 3 sets of shoulder press and leg press are performed.<\/p>\n

Bench Dips<\/span>\u00a0perform 10-15 repetitions
\nFollow immdiately with:
\nEZ bar Bicep Curl\u00a0<\/span>for 10-15 repetitions
\ncontinue until 2 sets of each are performed.<\/p>\n


\nDumbell One arm Row Drop set<\/span>
\nStart with a weight which you can perform around 10 repetitions with perfect form.
\nPerform 10 repetitions with this weight,
\nThen without rest, select a weight which is 20% lighter and perform as many repetitions as possible with this weight.
\nPerform 2 drop-sets for both arms.<\/p>\n


\nAlternating Dumbell Lunges
\nPerform 10 Repe<\/span><\/span><\/span>titions on each leg.\u00a0<\/span>
\nComplete 2 sets<\/p>\n

Treadmill – Low intensity 5 minutes<\/p>\n

Stretch<\/p>\n

MMA Strength & Conditioning 2 Day Split<\/h2>\n

Day 1<\/span>
\nwarm up\u00a0with something functional – shrimping, forward rolls, granby rolls, skipping etc.<\/p>\n

Foam roll
\nDo some dynamic stretching \u2013 e.g. leg swings, sumo squats, arm circles
\n
\n<\/strong>–\u00a0Barbell Bench Press\u00a0x 3 sets x 6 reps.
\nFinal 2 sets are supersetted with\u00a0medicine ball chest pass\u00a0x 6 reps
\n<\/strong>– Rope climbs\u00a0or thai clinch chin ups x 2 sets
\n–\u00a0Front Squats\u00a0x 3 sets of 12 reps
\n– Depth jumps\u00a0x 2 sets x 6 reps
\n–\u00a0Stability ball plank to press up\u00a0x 2 sets x max reps
\n–\u00a0Dumbbell push press\u00a0x 3 x 6 reps
\n–\u00a0Hammer \u2018swings\u2019\u00a0on the tyre x 2 sets of 12 reps (alternate right to left arm on each rep)<\/p>\n

– Foam roll again and stretch \u2013 lower back, hip flexors and chest should be stretch after every workout (and every day IMO)<\/p>\n


\n<\/strong>Day 2<\/span>
\n<\/strong>warm up
\n–\u00a0Olympic Ring Row\u00a0(put your feet up on something, hold a ring with one hand and pull yourself up) x 2 sets 12 reps<\/p>\n

–\u00a0Power Shrugs\u00a0x 3 sets x 4 reps
\n<\/strong>–\u00a0Power Cleans\u00a0x 3 sets of 2 reps
\n–\u00a0Single leg squats\u00a0or\u00a0Bulgarian split squats x 2 sets x 12 reps
\n–\u00a0Kettle Bell bicep curls\u00a0x 2 sets of 12 reps
\n–\u00a0Reverse Hyperextension\u00a0x 2 sets x 12 reps<\/p>\n

Day 3<\/span>
\nWarm up
\n– Deadlifts x 3 sets of 3 – 8 reps
\n– Cable kickbacks or variation of (any hip extension exercise) x 3 sets of 15 reps
\nDo explosively. Should help with sprawls and defending single legs
\n