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Tom Treutlein
New member
Monday (ME Squat/Deadlift)
Good Morning (Other ME exercises: Sumo/Conventional Deadlifts, Box Squats)
Straightleg Deadlift----------3-6x5-8
Decline Crunch--------------3-5x6-12
Hyper Extensions------------3-4x6-10
Barbell Curl------------------2-4x5-10
Wednesday (ME Bench)
CG Incline Bench Press (Other ME exercises: Floor press, board presses)
Skull Crushers---------------6-8x8-12
Bentover Row----------------2-3x5-12
Lateral Raise-----------------2-3x8-15
External Rotation------------2-4x12-15
Friday (DE Squat/Deadlift)
Box Squat----------------------8x2
Straightleg Deadlift---------4-6x5-8
Leg Raises----------------3-5x6-12
Hyper Extensions------------3-4x8
Hammer Curl---------------3-5x6-12
Sunday (DE Bench)
Incline Speed Bench-----------8x3
Dips------------------------2-4x2-8
Widegrip Pullup--------------2-4x3-6
Military Press--------------2-3x8-15
External Rotation----------2-4x12-15
I have the DE bench as incline rather than flat, since I was kind've advised to do this by two people who have prior fighting experience and believe it would be more functional.
I'm still a bit vain, so I would like some mass to come, but functionality is more my goal over aesthetics. So, I figure this routine will drive me towards a solid foundation of strength whilst adding the remaining size I desire.
Once I feel I'm big/strong enough, I plan to implement bands, chains, and learn the olympic lifts to focus on explosiveness and force development so I can do what it is I love as effecient as possible - fight.
Good Morning (Other ME exercises: Sumo/Conventional Deadlifts, Box Squats)
Straightleg Deadlift----------3-6x5-8
Decline Crunch--------------3-5x6-12
Hyper Extensions------------3-4x6-10
Barbell Curl------------------2-4x5-10
Wednesday (ME Bench)
CG Incline Bench Press (Other ME exercises: Floor press, board presses)
Skull Crushers---------------6-8x8-12
Bentover Row----------------2-3x5-12
Lateral Raise-----------------2-3x8-15
External Rotation------------2-4x12-15
Friday (DE Squat/Deadlift)
Box Squat----------------------8x2
Straightleg Deadlift---------4-6x5-8
Leg Raises----------------3-5x6-12
Hyper Extensions------------3-4x8
Hammer Curl---------------3-5x6-12
Sunday (DE Bench)
Incline Speed Bench-----------8x3
Dips------------------------2-4x2-8
Widegrip Pullup--------------2-4x3-6
Military Press--------------2-3x8-15
External Rotation----------2-4x12-15
I have the DE bench as incline rather than flat, since I was kind've advised to do this by two people who have prior fighting experience and believe it would be more functional.
I'm still a bit vain, so I would like some mass to come, but functionality is more my goal over aesthetics. So, I figure this routine will drive me towards a solid foundation of strength whilst adding the remaining size I desire.
Once I feel I'm big/strong enough, I plan to implement bands, chains, and learn the olympic lifts to focus on explosiveness and force development so I can do what it is I love as effecient as possible - fight.
