Critique my workout routine

[horc00]

Hi guys,

I need you guys to help me comment on my home workout routine.

About me:
- skinny chap
- height 5'10"
- weight 160 lbs

Equipment:
- heavy bag
- 2 dumbbells
- ab roller

Workout goals:
- decent Muay Thai technique
- increase in muscle mass on chest, triceps and calves
- lose belly fat

My workout routine:

Mondays-Fridays:
- start off with 5 x 3min rounds on the heavy bag

Mondays:
- biceps (concentration curls, standing curls)
- triceps (kickbacks, extensions, dips)
- pyramid kicks on heavy bag (continuous kicks increasing from 1 up to 10 then back to 1)
- leg Tabatas (squats and stationary sprints)

Tuesdays:
- knees (clinching and kneeing the heavy bag for 1min intervals. seems to work cardio and arms)
- arms Tabata (heavy bag punchouts and pushups)
- GPP as features in Ross' Infinite Intensity (burpees, jumping jacks, split jumps, burpees, jumping jacks, mountain climbers)

Wednesdays:
- calves (calf raise)
- abs (leg raises, ab roller)
- knees

Thursdays:
- chest (dumbell press, flyes, pushups)
- shoulders (lateral raise, front raise, side raise)
- pyramid kicks
- leg Tabatas

Fridays:
- knees
- arm Tabatas
- GPP

For my weight training, for each type of exercise, I normally do max reps per set for 3 sets. 2 or 3 exercises for each muscle group.

What do you guys think? Am I spending too little time on weights training to increase my muscle mass? Am I overtraining on the Tabatas and GPPs?

 

[Wild Dan Hibiki]

*thumbs up*

 

[KnightTemplar]

Read FAQ's.

Join a Gym.

Unless you enjoy being Flamed, never, ever return to this Thread.

Go now - I'll try to hold them off!!:icon_twis

 

[Kinglee]

concentration curls

just do this, you dont need anything else bro

 

[fugly]

Read FAQ's.

Join a Gym.

Unless you enjoy being Flamed, never, ever return to this Thread.

Go now - I'll try to hold them off!!:icon_twis

:icon_lol:

 

[DrBdan]

Doing all of those isolation exercises are a waste of time. You should either spring for some real weights (i.e. a barbell or multiple heavier dumbbells) or drop the quasi-weight training and just do more conditioning.

 

[belph]

*thumbs up*

Read FAQ's.

Join a Gym.

Unless you enjoy being Flamed, never, ever return to this Thread.

Go now - I'll try to hold them off!!:icon_twis

it's not possible to hold me back.


my advice, check out Glenn Pendlay's mma routine.

 

[KnightTemplar]

it's not possible to hold me back.


my advice, check out Glenn Pendlay's mma routine.

I am KnightTemplar, and I approve this message.:icon_chee

 

[LZD]

A few problems:

Problem 1: That routine will not help you put on muscle mass.
Solution: Read the FAQ and join a gym or buy a barbell/squat stands. Short on $$$? After reading the FAQ mention it and we can help you work around that.

Problem 2: That routine will not improve your Muay Thai technique.
Solution: Join a real gym.


All in all, you've posted a joke.

 

[Modern Warrior1]

A few problems:

Problem 1: That routine will not help you put on muscle mass.
Solution: Read the FAQ and join a gym or buy a barbell/squat stands. Short on $$$? After reading the FAQ mention it and we can help you work around that.

Problem 2: That routine will not improve your Muay Thai technique.
Solution: Join a real gym.


All in all, you've posted a joke.

Question is was he joking.

 

[Dyson350]

Only one day of chest and no benching isn't gonna work. Plus you have no back or core lifts which is crucial to getting mass. Plenty of others can give you the answers because I don't feel I am in a position to give that kind of advice, but I can for sure point out some of the basic flaws in your routine

 

[toonie]

Ahhh tricep kickbacks. Those were the days...

 

[TheBrokenVow]

Oranges bro, eat more of them.