January 29, 2015

Jacked Up Wolverine Workout - Thursday's Arms & Chest

The Wolverine Workout Thursday Routine – Chest & Arms

The workout really is doable if broken up into sections over 2-3 days if your schedule doesn't allow this kind of training. 

Or you could just not do some of the sections, like Strengthening Circuit or the MMA Training. You could just do the Tabata Interval Warm-Up and 1-2 Sets of Strengthening or something else you want to do? Run? Bike? Even just doing the 8min Tabata and calling it good for the day works on your busier or lazy days. I mean, at least you're trying right? It's definitely a start! [=

At any rate, here are my times for the different sections in the workou.

Thur (Jan 29) = 111min
Warm-up = 14min
5min Rest

Circuit 1: Total = 63min
1st Strength Round 10:30min
4min Rest 
1st MMA Round (R. Roundhouse Kick) 5min
2nd Strength Round 8:30min
4min Rest 
2nd MMA Round (L. Roundhouse Kick) 5min
3rd Strength Round 8:30min
4min Rest 
3rd MMA (Roundhouse Kick to Side Forearm Block to Palm Strike) 5min
4th Strength Round 8:30min

4min Rest
14min MMA
11min Yoga n Stretch




12min Tabata Interval Warm-Up: 1min High 30sec Low for 8 Rounds
1st Round - Burpee Kick-Through 
2nd Round - Row 
3rd Round - Spider-Man Burpee
4th Round - L. Single-Arm KB Swing
5th Round - Plank Twist Burpee
6th Round - R. Single-Arm KB Swing
7th Round - Dive Bomber Burpee 
8th Round - Jump Squats 


5min Rest


Strengthening Circuit: Do 4 Rounds
6 reps (Heaviest) + 6 reps (lighter but can barely do) Shoulder Press 
Incline Dumbbell Press Supersets (4 sets of 6 at 3 different degrees of motion):
6 reps Steep Incline Dumbbell Press
6 reps Standard Incline Dumbbell Press
6 reps Flat Bench Dumbbell Press
10 reps Flys 
10 reps Narrow Grip Bench Press 
8 reps Triceps Press
8 reps Dips 
8 reps Triceps Press
8 reps Diamond Pushups  
4min rest
5min Rounds (1st Roundhouse/Spin Hook Kick; 2nd Front Kick to Spin Hook Kick; 3rd Spin Hook Kick)




Cardio For Thursday:

4min Rest (after completing the strengthening circuit)

14min Round (7min each side) (build on if bored)
                to 1st BG R. Hollow-Out to R. Hook punch to L. Cross Punch to R. Round Kick to R. Double Elbow Strike to L. Overhead Hammer Strike 
                to 2nd BG L. Back Kick to L. Forearm Block to R. Uppercut (stomach) to Double R. Knee then spin 
               to 2nd BG (front) Duck & Forearm Block to Side Kick to Forearm Block to Front Kick (in opposite Fighting Stance)

11min Rest n Yoga

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