Martial Arts Training MWF
General
Intermediate
Barbell
Plan Details
The Martial Arts Training MWF routine by konmiller is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
General strengthening routine, focused on major muscle groups for combatives. Emphasis on avoiding injury during training under assumption of prior martial arts training injuries.
Routine detail
Mon
Biceps and Triceps
Est. 65 min
8 exercises
Barbell Curl
4 Sets x 14 Reps
Cable Shoulder Extension
4 Sets x 14 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 8 Reps
Barbell Tricep Extension
4 Sets x 14 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Wed
Shoulders
Est. 69 min
9 exercises
Barbell Upright Row
4 Sets x 14 Reps
Dumbbell Lateral Raise
3 Sets x 14 Reps
Dumbbell Seated Arnold Press
4 Sets x 14 Reps
Plank
2 Sets
Side Plank
2 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Barbell Shrug
4 Sets x 16 Reps
Cable Internal Rotation
3 Sets x 16 Reps
Cable External Rotation
3 Sets x 8 Reps
Fri
Back and Chest
Est. 63 min
8 exercises
Barbell Bench Press
4 Sets x 8 Reps
Pull-Up
3 Sets x 14 Reps
Cable Cross-Over
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Machine Inverted Row
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
