For the past couple of months I've just gone into the gym with an idea of what I want to work on and worked it. E.g. one day I might feel like working on chest and tri's I'll pick and choose the exercises on the day.
I liked the variety it gave me and I haven't had any repetitive strains or anything with is all good but it's lacked a bit of focus.
Just thought I'd write a new programme down and see if I can get any feedback. I've taken some ideas from the WS4SB but changed it a lot to use exercises, rep ranges and a format I think I'd like.
My goals aren't purely for martial arts - I'd generally like to get a bit bigger and stronger.
Sun - Max Push (Chest, Tris, Ant Delts, Traps, Quads)
Squat 12, 8, 6, 4
Leg Extensions 3 x 6-8
Flat Bench or Dips 12, 8, 6, 4
Incline DB Press or Flyes 3 x 6-8
Behind Neck Press 12, 8, 6, 4
DB Press 3 x 6-8
Standing DB Tri Press 4 x 6-8
Mon - Max Pull (Lower back, Upper Back, Hams, Rear & Middle Delts, Biceps)
Deadlift 10, 6, 4, 2
Hyperextensions or ham curl 3 x 8-10
BO Barbell/Cable Row 12, 8, 6, 4
Single DB Row 3 x 6-8
Chin Ups&weight(palms facing) 12, 8, 6, 4
Lat Pull Down 3 x 6-8
Lateral Raise 3 x 8-10
Tues - Kickboxing
Thurs - Rep Push
Single leg squats 3 x max reps with 2x 14kgs DB
Flat DB Press 3 x max reps with 2x 32kgs DB
Cable Flyes 3 x 10-12
Diamond Push Ups 3 x max reps
DB Kickbacks or rope pull downs 3 x 10-12
Sit ups 4 x max
Fri - Rep Pull
SL Deads 3 x max reps with 100kgs
Pull Ups 3 x max reps BW
Upright Rows (cable or barbell) 3 x 10-12
DB Shrugs or T-bar rows 3 x 10-12
Barbell/Preacher curl 3 x 8-10
Hammer curl 3 x max reps 14kgs e/s
Woodchoppers or DB side bends 4 x 12 - 15 e/s
Sat - Cardio (running and KB work)/Kickboxing drills/bagwork