hi, i have made a perfect 4DAW split on this forum, so now its time to work on Bartendaz knowledge!
im not gonna train bartendaz now since its winter & im no good at pull/chin-ups anymore.. but i plan on starting up after winter (will be able no make a lot + lots of hanging leg raises by then).
i also do Karate. its not a knockdown branch, but can count as a little cardio mostly..
anyway here's my strenght/size workout (i will take a month of chest/biceps - bakc/triceps, then a month of chest/biceps - back/triceps to see what fits me best for workouts & every day stuff..): Bodyweight 90kg & i just turned 18years old
Monday: Chest, Biceps
Flat BB Bench Press 4x6-8 60kg
Flys (cables) 4x6-8 (weight would be similar to incline DB press with 12.5kg per DB or somewhere close, maybe more)
Incline DB Press 4x6-8 22.5kg per DB
Chin-Ups 2x6-8
Revers BB Curl 3x6-8 7.5kg per arm + BB weight
BB Curl 3x6-8 10kg per arm + BB weight
Tuesday: Thighs, Calves
Squat 5x6-8 75kg (working on learning the free weight. not max muscle push due to a little lack of balance.. would be 100kg in the smith)
Leg Press 3x6-8 140kg
Leg Extension 3x6-8 75kg
Leg Curl 3x6-8 75kg
Calf Raises (standed) 4x6-8 145kg
Calf Raises (seated) 4x6-8 180kg
Wednesday: Shoulders, Trapz, Abs:
Military Press 4x6-8 25kg
Reverse DB Flys 4x6-8 7kg per DB
Shrugs 4x6-8 95kg
Leg Raises (hanging but not entirely un-supported) 3x6-8 no weight added (legs raised a bit above my belly button)
Superset of Crunches/Cycling Sit-ups 2x6-8/as many as possible 20kg behind neck/no weight added
Sit-ups with side-twists 3x6-8 holding 5kg
an hour of Karate!
Thursday:
60-90min of Karate. there is a rare chance it will be 3hours so im not going to the gym just in case.
Friday: Back, Triceps:
Deadlift 4x5-6 95kg
Pull-ups 3x6-8 no weight added
Bent-over BB Row 3x6-8 65kg
Narrow-grip Pull-down (incline position for half pull/half row motion. will change to a complete pull exercise if not being sore tomorrow) 3x6-8 75kg
Pullover DB 2x6-8 25kg
French Press 3x6-8 12.5kg per hand + BB weight
Reverse grip Pushdown 3x6-8 55kg
Kickback 3x6-8 10kg
i do cardio any days that fits my ability to do so compared to the karate & leg workouts i do
my goal with this is to be able to do some good bartendaz but i dont want it to prevent my chances of getting big muscles (of course i dont want muscle without strenght).
i dont care if i never get professional doing bartendaz, i just like to use my body so a way to start up working out with Bartendaz on the side or mixed into my workout in the gym maybe is what im looking for here
Karate on the side of anything is no problem, since this club is not meant to make a person into good shape. its mainly focused on learning the techniques of self defence.
