By Damian LaVoice, 4th Dan
MID SECTION & AEROBIC WORK
15 minutes of intense cardio
Crunches, Leg Raises, Rope Tuck, Hyperextensions
Always do warm-up sets first x15 reps
Bentover Rows (4x8)
Dumbbell Bench Press (5x5)
Dumbbell Shoulder Press (4x6)
Extended torso work: weighted hyperextensions, Roman Chair abdominals, hanging leg raises, rope tucks
Barbell Curls (4x6)
Wrist Curls (3x15-20) supersetted with Reverse Wrist Curls (3xMax)
Here is the workout I do right now. Generally 3 times per week on off Taekwon-Do
days. If you do it right, you won't be able to do Taekwon-Do on the same day.
Dumbbell Shoulder Press (3x12)
Squats (2x20) see notes below - alternate with...
Weighted Dips (3x10-12)
Reverse Grip Chins (3x Max)
Stiff Legged Dead Lifts (1x15)
Notes on Squats:
Warm up your knees. Then, pick a weight you would normally rack the bar at 10 reps... then do 20 reps. That's it. Dig deep! If you can talk and walk around after the set is done, you haven't worked hard enough. The 11th and 12th rep will not be too bad. 13 and 14 will feel like your absolute limit and you'll want to rack that bar, don't, keep going. 15 and 16, now your ears will feel like they're going to pop off and you're SURE you can't do anymore. You may also feel like vomiting, no worries - don't quite yet!!! If you can do 10 believe me, you can do 20!!! 17, 18, is were you begin to have strange visions - "hey, how did that kangaroo get in the gym?!?!" 19 and 20 you should be getting a second wind. Once you can do 20 reps, add 5 pounds.
Once the set is complete, drag yourself over to a flat bench and do 20 light pullovers taking HUGE deep breaths. On the second set of 20 squats drop your weight down to something fairly easy - like body weight lets say - repeat.
You want to work up to about 2x your body weight as a good starting point. Work yourself up to 300 or 400 pounds. If you do it right, you'll be one of the strongest people in the gym before you know!