Lifting Routine [Inspired by Chris Brooks]

DISCLAIMER - I lift lighter because of joint issues and to stay at a smaller weight for Brazilian Jiu Jitsu competitions. The push up and pull up only days are for endurance training.

Monday

Push ups with 25 pound weight on back - 10 reps every 90 seconds for an hour

Tuesday

Super Set 1:

4 sets for 10 reps of Barbell row - 115 pounds
4 sets for 10 reps of Barbell shrugs - 115 pounds

Super Set 2:

4 sets for 10 reps of Barbell curls - 95 pounds
4 sets for 10 reps of Pull ups

Super Set 3:

4 sets for 10 reps of Dumbbell rows - 50 pound dumbbell
4 sets for 10 reps of Dumbbell shrugs - 50 pound dumbbell

Wednesday

Super Set 1:

4 sets for 12 reps of Barbell lunges - 115 pounds
4 sets for 12 reps of Barbell toe raises - 115 pounds

Super Set 2:

4 sets for 12 reps of Barbell squats - 115 pounds
4 sets for 12 reps of Barbell toe raises - 115 pounds

Super Set 3:

4 sets for 30 reps of Leg extensions - 65 pounds
4 sets for 15 reps of Hamstring Curls - 65 pounds

Thursday

Super Set 1:

4 sets for 10 reps of Dumbbell Bench Press - 50 pound dumbbells
4 sets for 10 reps of Barbell bench press close grip - 95 pounds

Super Set 2:

8 sets for 3 reps of Barbell Military Press - 115 pounds
15 push ups between sets

Super Set 3:

4 sets for 10 reps of Incline bench press - 115 pounds
4 sets for 8 reps of Lateral Raises - 10 pounds

Friday

6 Pull ups every 90 seconds, switching between overhand and underhand grips, for an hour

Saturday

Same as Wednesday

Sunday

15 sit ups every 90 seconds for an hour

Abs (Tuesday, Thursday)

I use the Sworkit app and do a 15 minute ab circuit

Lifts light my ass. Solid routine fit for a beast. Definitely mirin.