Resistance Training
Here we outline a Weight Training Workout for the committed Martial Artist or CQB Soldier
WEIGHT TRAINING BASIC WORKOUT
ONE PART A DAY – SPLIT ROUTINE
CHEST
Bench Press = 10-12 x 3 Sets
Bench Flyes = 10-12 x 3 Sets
Supine Overhead 1 db Rowing= 10-12 x 3 Sets
Inclined Chair Bench Press Wide= 10-12 x 3 Sets
Dips on Dip Stand= 10-12 x 3 Sets
BACK
Chin Ups with weight = 6-8 x 3 sets
Bent over One arn rowing = 16 Rt +16 Lt x 3 sets
ARMS
Bicep Curls = 12-16 x 3 sets
Bicep turning Curls = 8-10 x 3 sets
Hammer curls = 12-14 x 2 sets
Reverse curls = 12-14 x 2 sets
1 db behind neck Tricep Extensions = 16-20 x 3 sets
2 db tricep extensions with light db = 12-14x 3 sets
Tricep reverse dips [stool & chair ] = 8-10 x 2-3 sets
SHOULDER
Front press = 14-16 x 3 sets
Back press = 14-16 x 2 sets
Upright rowing = 12-14 x 3 sets
Front raise with small dumbbell = 10-12 x 3 sets
Side raise with small dumbbell = 10-12 x 3 sets
Shrugs = 20 x 3 sets
LOWER LIMBS
Free Full squats = 10-12 x 4-5 sets
Half narrow squats = 12-14 x 3 sets
Half wide squats = 12-14 x 3 sets
Dead lifts = 10-12 x 3 sets
Right & left lunges = 10-12 x 2 sets
ABS AND SPINE
Upper Abs Crunches = 10-12 X 3 Sets
i.e Head & Shoulder raises with bent knees
Lower abs Bent knee Leg & hip raises = 6-8 slowly x 3 sets
Upper Spine Extensions = 26-20 x 3 sets
Lower spine leg raises = 16-20 x 3 sets
FOR THE MORE HUNGRY SOLDIER, I HAVE OUTLINED MORE PROFESSIONAL WORKOUTS!
WEIGHT TRG MASS WORKOUT – BASIC
Wherever Not specified = 16 to 5 x 5 sets
PYRAMIDS = all exercises
Warm up set of Unlimited Reps
Set 1 = Light wt x 16 reps
Set 2 = Medium wt x 12 reps
Set 3 = Heavy wt x 8 reps
Set 4 = Very heavy wt x 4 reps = failure at 4 reps
Set 5 = Medium wt x 10 reps
CHEST
Bench Press
Bench Flyes
Supine Overhead 1 db staight arm Rowing
Inclined Bench Press Wide
Declined Bench Press Wide
Inclined Bench Press Flyes
Dips on Dip Stand= 12-16 x 5 sets
BACK
Chin Ups with support = 10-12 x 5 sets
Bent over One arm rowing
Horizontal Pulley
Lat Pulley – Wide grip – behind the neck pulldowns
Lat Pulley – Narrow grip – front of the neck pulldowns
Overhead Bench Bent arm Barbell Rowing
T bar rowing
ARMS
Bicep Curls
Bicep turning Curls
Hammer curls
Reverse curls
Preacher curls
Supine Bench Barbell Tricep Extensions
2 db Tricep Extensions
Parallel bar Tricep Straight body dips = 22-16x 3 sets
Narrow grip bench press
SHOULDER
Front press
Back press
Front raise
Side raise
Upright rowing
Barbell Shrugs
LOWER LIMBS
Free Full squats = 20 x 5 sets
Half narrow squats
Half wide squats
Leg extensions
Leg Curls
Leg Press
Dead lifts
Heavy Weight Calf Raises in 3 angles = 50-100 x 5-10 sets
ABS AND SPINE
Upper abs Crunches = 20 slowly x 3 sets
i.e Head & shoulder raises with bent knees
Lower abs Bent knee Leg & hip raises = 20 slowly x 3 sets
Upper Spine Extensions = 50x 3 sets
Lower spine leg raises = 20 x 3 sets
Alternate Hand, head & Other Leg raise slowly = 20 x 3 sets
SCHEDULE CAN BE AS PER REQUIREMENT
ONE PART ONCE OR TWICE WEEKLY IS DESIRABLE
WEIGHT TRG DEFINITION WORKOUT – BASIC
CHEST
Bench Press = 12-16 x 3 Sets
Bench Flyes = 12-16 x 3 Sets
Supine Overhead 1 db straight arm Rowing = 12-16 x 3 Sets
Inclined Bench Press Wide = 12-16 x 3 Sets
Declined Bench Press Wide = 12-16 x 3 Sets
Inclined Bench Press Flyes = 12-16 x 3 Sets
Dips on Dip Stand = 10-20 x 3-5 Sets
BACK
Chin Ups with support = 10-16 x 3-5 sets
Bent over One arm rowing = 16 Rt +16 Lt x 3 sets
Horizontal Pulley = 16-20 x 3 –5 sets
Lat Pulley – Wide grip -behind the neck pulldowns = 16-20 x 3 sets
Lat Pulley – Narrow grip – front of the neck pulldowns =16-20 x 3 sets
Supine Overhead Bent arm Barbell Rowing = 12-16 x 3 Sets
One arm Cable pulley pulldowns = 16-20 x 3 sets
T bar rowing = 12-16 x 3 sets
ARMS
Bicep Curls = 12-16 x 3 sets
Bicep turning Curls = 8-10 x 3 sets
Hammer curls = 12-14 x 3 sets
Reverse curls = 12-14 x 3 sets
Preacher curls = 12-16 x 3 sets
Concentration curls = 12-16 x3 sets
Wrist curls = unlimited x 3 sets
Reverse Wrist curls = unlimited x 3 sets
Supine Bench Barbell Tricep Extensions= 12-16 x 3 –5 sets
2 db Tricep Extensions = 16-20 x 3 sets
1 db tricep extensions = 12-14x 3 sets
Parallel bar tricep Straight body dips = 10-20 x 3-5 sets
One arm tricep kickbacks = 16-20 x 3-5 sets
W bar tricep extensions = 12-16 x 3-5 sets
Narrow grip bench press = 12-16 x 3 sets
SHOULDER
Front press = 14-16 x 5 sets
Back press = 14-16 x 5 sets
Front raise = 12-16 x 3 sets
Side raise = 12-16 x 3 sets
Bent over side raises = 12-16 x 3 sets
Side Cable lifts = 16-20 x 3 sets
Alternate dumbbell 45 degree front raise = 12-16 x 3 sets
Upright rowing = 12-14 x 3-5 sets
Barbell Shrugs = 20 x 5 sets
Db shrugs = 18-22x 3 sets
LOWER LIMBS
Free Full squats = 10-20 x 5-10 sets
Half narrow squats = 16-20 x 3-5 sets
Half wide squats = 16-20 x 3-5 sets
Leg extensions = 16-20 x 3-5 sets
Leg Curls = 16-20 x 3-5 sets
Right & left lunges = 12-16 x 2 sets
Inner Thigh Press = 16-20 x 3 sets
Outer Thigh Press = 16-20 x 3 sets
Leg Press = 16-20 X 5 sets
Dead lifts = 10-12 x 3 sets
Glute – Butt Squeezes = 100 x 3 sets
Heavy weight Calf Raises in 3 angles = 50 -100 x 5-10 sets
Donkey raises = 50-100 x 5-10 sets
ABS AND SPINE
Upper abs Crunches = 20-50 slowly x 3-5 sets
i.e. Head & shoulder raises with bent knees
Lower abs Bent knee Leg & hip raises = 20-30 slowly x 3 sets
Upper Spine Extensions = 50-100 x 5 sets
Lower spine leg raises = 20 x 5 sets
Alternate Hand, head & Other Leg raise slowly = 20-50 x 5 sets
Good Mornings = 50 x 3 sets
Bench spinal extensions = 16-20 x 3-5 sets
Dead lifts = 16-20 x 3-5 sets
Suspended bench Ab curls = 20 x 3-5 sets
Parallel bar bent knee leg raises = 16-20 x 3-5 sets
