Advanced Bodybuilding and Fitness Training

Martial Arts Routine

Weightlifting A1						Weightlifting B1
Exercise		Set	1	2	3	Exercise		Set	1	2	3
1	Bench	Wt.	50%	60%	70%	1	Squats	Wt.	50%	60%	70%
1	Bench	Reps	12	10	8	1	Squats	Reps	20	15	12
2	Lat Pulldowns	Wt.	50%	60%	70%	2	Leg Extensions	Wt.	50%	60%	70%
2	Lat Pulldowns	Reps	12	10	8	2	Leg Extensions	Reps	15	12	10
3	Dumbbell Presses	Wt.	50%	60%	70%	3	Leg Curls	Wt.	50%	60%	70%
3	Dumbbell Presses	Reps	12	10	8	3	Leg Curls	Reps	15	12	10
4	Alt. Dumbbell Curls	Wt.	50%	60%	70%	4	Standing Calf Raises	Wt.	50%	60%	70%
4	Alt. Dumbbell Curls	Reps	12	10	8	4	Standing Calf Raises	Reps	15	12	10
5	Tricep Pushdowns	Wt.	50%	60%	70%	5	Hanging Knee Raises	Wt.	0%	0%	0%
5	Tricep Pushdowns	Reps	12	10	8	5	Hanging Knee Raises	Reps	20	20	20
6	Hanging Knee Raises	Wt.	0%	0%	0%	6	Crunches	Wt.	0%	0%	0%
6	Hanging Knee Raises	Reps	20	20	20	6	Crunches	Reps	20	20	20

Weightlifting A2						Weightlifting B2
Exercise		Set	1	2		Exercise		Set	1	2
1	Bench	Wt.	50%	50%		1	Squats	Wt.	50%	50%
1	Bench	Reps	12	12		1	Squats	Reps	20	20
2	Lat Pulldowns	Wt.	50%	50%		2	Leg Extensions	Wt.	50%	50%
2	Lat Pulldowns	Reps	12	12		2	Leg Extensions	Reps	15	15
3	Dumbbell Presses	Wt.	50%	50%		3	Leg Curls	Wt.	50%	50%
3	Dumbbell Presses	Reps	12	12		3	Leg Curls	Reps	15	12
4	Alt. Dumbbell Curls	Wt.	50%	50%		4	Standing Calf Raises	Wt.	0%	0%
4	Alt. Dumbbell Curls	Reps	12	12		4	Standing Calf Raises	Reps	15	15
5	Tricep Pushdowns	Wt.	50%	50%		5	Hanging Knee Raises	Wt.	0%	0%
5	Tricep Pushdowns	Reps	12	12		5	Hanging Knee Raises	Reps	20	20
6	Hanging Knee Raises	Wt.	0%	0%		6	Crunches	Wt.	0%	0%
6	Hanging Knee Raises	Reps	20	20		6	Crunches	Reps	20	20