Current Workout Schedule

[Vinlander]

Stats
Age: 26
Height: 68"
Weight: 183 lbs
Body Fat: 9.5%


Goals
Improved endurance, cardiovascular longevity, martial arts-specific application for muscle group improvement


WORKOUT

(15/12/10/8 repititions, or failure)

DAY 1

Chest
Flat bench dumbell press
Incline dumbell press
Decline dumbell press
Incline bench cable pulls
Decline bench cable pulls

Back
Barbell rows (stiff leg, standing) OR...
Dumbell rows (single)
Wide-gripped rower (seated - machine) front
Short gripped rower (seated - machine)
Stiff-legged dead lift
Reverse sit-ups
Dumbell dips (serratus)


DAY 2

Legs
Squats
Front squats
Lunges
Seated calf presses (machine)
Leg curls (machine)
Abflexor (machine)

Abdominals
Twisting dumbell situps
Ball situps
Incline leg lifts
Hanging leg lifts
Cable pulls/twist (standing)


DAY 3
Rest


DAY 4

Shoulders
Military press (barbell - seated) OR..
Military press (dumbell - seated)
Deltoid flys (machine)
Dumbell lift (front)
Upright rows

Triceps
Seated single-dumbell press (behind head)
"Skull crushers" w/small-grip benchpress (camber barbell)
Standing barbell press (behind head)
Push-downs (machine)
Cross-cable pulls (downward angle - machine - standing)
Dips (seated) (note: I alternate off/on with dips every week depending on shoulder stress)
Seated, bending dumbell lift (lateral) [Rhomboids]


DAY 5

Biceps
Preacher curls
Seated dumbell curls
Standing curls (machine)
Barbell curls (wide-grip - standing)
Twilight curls (60-100 rep. each arm at low weight)

Trapezius
Dumbell shrugs
Seated dumbell shrugs
Barbell shrugs (front) OR..
Barbell shrugs (anterior)


DAY 6
Rest


DAY 7
Hour 1: Boxing drills/standup fighting
Hour 2: Takedowns
Hour 3: Submissions and counters

[dookses]

Lots of guys recommend alternating incline and decline days on chest. I've only recently started doing that so I can't really tell you how great it is, but its a good idea from what I hear.

I think you're doing too many exercises for bi's and tri's. you could put bi's and tri's together on one day and do 2/3 exercises per muscle group and that would be plenty.

I forget who came up with it, but I got a great shoulder routine off someone here, I'm sure they'll come forward and claim it, but it goes like this:

S1:
Military Press
Rear Delt Fly

S2:
Arnold Press
Lateral Raises

S3:
Upright Rows
Front Raises

Perform each superset 3x before moving to the next. I've been using this as my usual shoulder workout for the past few weeks and I've really been liking it. The supersetting seems like it would be beneficial since you're trying to build muscle endurance.

I'd recommend adding wide grip pull-ups to your back days, weighted if need be, and maybe cut something else out. I feel like pull-ups are nearly indispensable on back days, although I'm sure some others will disagree.

I've been using planks and side planks as part of my ab routines for awhile and I love em, maybe try to work them in to some type of circuit for yourself? If you find them to be easy (hold each for about 60 secs with ease), you should try doing the regular planks with your feet on a swiss ball, and the side planks with your feet up on a bench or other raised surface.

[dookses]

I usually do a circuit routine for abs, and this is how it usually goes:

Plank w/ feet on swiss ball - 60 secs
Side Plank w/ feet on raised surface - 60 secs each side
Leg lifts (lying flat on the floor) - 20
Swiss Ball Crunches - 30 or 40

Perform that circuit about 3 times and you'll probably dislike me for recommending it. I thought you might be interested in it aswell for muscular endurance.

[Vinlander]

I usually do a circuit routine for abs, and this is how it usually goes:

Plank w/ feet on swiss ball - 60 secs
Side Plank w/ feet on raised surface - 60 secs each side
Leg lifts (lying flat on the floor) - 20
Swiss Ball Crunches - 30 or 40

Perform that circuit about 3 times and you'll probably dislike me for recommending it. I thought you might be interested in it aswell for muscular endurance.

Thank you for your imput. I will try it out on my next leg/ab day.