Beginner:
Mike's Routine- Week #1
Monday: Chest and Abs
Barbell Bench Press (4 sets of 6-8 reps)
Incline Bench Press (4 sets of 6-8 reps)
Hanging Leg Raises (3 sets of 20-25 reps)
Crunches (3 sets of 20-25 reps)
Tuesday: Back
Bent Over Barbell Rows (4 sets of 6-8 reps)
Wide Grip Lat Pulldowns (4 sets of 6-8 reps)
Barbell Shrugs (4 sets of 6-8 reps)
Wednesday: Kickboxing Cross-Training-- get my Complete Workout and a heavy bag or hand weights.
Thursday: Legs
Barbell Squats (4 sets of 6-8 reps)
Bent Knee Barbell Deadlifts (4 sets of 6-8 reps)
Barbell Calf Raises (4 sets of 6-8 reps)
Friday: Shoulders, Biceps & Triceps
Military Press (4 sets of 6-8 reps)
Side Lateral Raises (4 sets of 6-8 reps)
Barbell Curls (4 sets of 6-8 reps)
Skull Crushers (4 sets of 6-8 reps)
Saturday: Kickboxing Cross-Training workout
Sunday: Rest
Notes: Rest periods between sets should be 120-180 seconds (2-3 mins.) Limit your workout to a maximum of 1 hour. Hit it hard and get out of the gym so you can rest and grow!
Mike's Routine - Week #2
Monday: Chest & Abs
Flat Bench Dumbbell Press (4 sets of 8-10 reps)
Decline Barbell Press (4 sets of 8-10 reps)
Knee Raises On Parallel Bars (3 sets of 20-25 reps)
Reverse Crunches (3 sets of 20-25 reps)
Tuesday: Back
Barbell Deadlifts (4 sets of 8-10 reps)
Seated Cable Rows (4 sets of 8-10 reps)
Dumbbell Shrugs (4 sets of 8-10 reps)
Wednesday: Kickboxing Cross-Training workout
Thursday: Legs
Leg Press (4 sets of 8-10 reps)
Lying Leg Curls (4 sets of 8-10 reps)
Seated Calf Raises (4 sets of 8-10 reps)
Friday: Shoulders, Biceps & Triceps
Seated Dumbbell Press (4 sets of 8-10 reps)
Front Dumbbell Raises (4 sets of 8-10 reps)
Preacher Curls (4 sets of 8-10 reps)
Tricep Pull downs (4 sets of 8-10 reps)
Saturday: Kickboxing Cross-Training workout
Sunday: Rest
Notes: Rest periods between sets should be 120-180 seconds. Limit your workout to a maximum of 1 hour. Hit it hard and get out of the gym so you can rest and grow!
Mike's Routine- Week #3
Monday: Chest & Abs
Incline Dumbbell Press (4 sets of 6-8 reps)
Wide Grip Barbell Bench Press (4 sets of 6-8 reps)
Ab Crunch Machine (3 sets of 20-25 reps)
Exercise Ball Crunches (3 sets of 20-25 reps)
Tuesday: Back
Reverse Grip Lat Pulldowns (4 sets of 6-8 reps)
Single Arm Dumbbell Rows (4 sets of 6-8 reps)
Barbell Shrugs (4 sets of 6-8 reps)
Wednesday: Kickboxing Cross-Training workout
Thursday: Legs
Walking Dumbbell Lunges (4 sets of 6-8 reps)
Dumbbell Stiff Leg Deadlifts (4 sets of 6-8 reps)
Hack Machine Calf Raises (4 sets of 6-8 reps)
Friday: Shoulders, Biceps & Triceps
Machine Shoulder Press (4 sets of 6-8 reps)
Upright Barbell Deltoid Rows (4 sets of 6-8 reps)
Seated Dumbbell Curls (4 sets of 6-8 reps)
Close Grip Barbell Bench Press (4 sets of 6-8 reps)
Saturday: Kickboxing Cross-Training workout
Sunday: Rest
Notes: Rest periods between sets should be 120-180 seconds. Limit your workout to a maximum of 1 hour. Hit it hard and get out of the gym so you can rest and grow!
Mike's Routine- Week #4
Monday: Chest & Abs
Machine Chest Press (4 sets of 8-10 reps)
Decline Dumbbell Press (4 sets of 8-10 reps)
Cable Crunches (3 sets of 20-25 reps)
Leg Pull-Ins (3 sets of 20-25 reps)
Tuesday: Back
Lying T Bar Rows (4 sets of 8-10 reps)
Incline Bench Dumbbell Rows (4 sets of 8-10 reps)
Smith Machine Shrugs (4 sets of 8-10 reps)
Wednesday: Kickboxing Cross-Training workout
Thursday: Legs
Hack Squats (4 sets of 8-10 reps)
Seated Leg Curls (4 sets of 8-10 reps)
Barbell Calf Raises (4 sets of 8-10 reps)
Friday: Shoulders, Biceps & Triceps
Seated Barbell Military Presses (4 sets of 8-10 reps)
Front Deltoid Plate Raises (4 sets of 8-10 reps)
EZ Bar Curls (4 sets of 8-10 reps)
Rope Pull Downs (4 sets of 8-10 reps)
Saturday: Kickboxing Cross-Training workout
Sunday: Rest
Notes: Rest periods between sets should be 120-180 seconds. Limit your workout to a maximum of 1 hour. Hit it hard and get out of the gym so you can rest and grow!
Mike's Routine- Week #1
Monday: Chest and Abs
Barbell Bench Press (4 sets of 6-8 reps)
Incline Bench Press (4 sets of 6-8 reps)
Hanging Leg Raises (3 sets of 20-25 reps)
Crunches (3 sets of 20-25 reps)
Tuesday: Back
Bent Over Barbell Rows (4 sets of 6-8 reps)
Wide Grip Lat Pulldowns (4 sets of 6-8 reps)
Barbell Shrugs (4 sets of 6-8 reps)
Wednesday: Kickboxing Cross-Training-- get my Complete Workout and a heavy bag or hand weights.
Thursday: Legs
Barbell Squats (4 sets of 6-8 reps)
Bent Knee Barbell Deadlifts (4 sets of 6-8 reps)
Barbell Calf Raises (4 sets of 6-8 reps)
Friday: Shoulders, Biceps & Triceps
Military Press (4 sets of 6-8 reps)
Side Lateral Raises (4 sets of 6-8 reps)
Barbell Curls (4 sets of 6-8 reps)
Skull Crushers (4 sets of 6-8 reps)
Saturday: Kickboxing Cross-Training workout
Sunday: Rest
Notes: Rest periods between sets should be 120-180 seconds (2-3 mins.) Limit your workout to a maximum of 1 hour. Hit it hard and get out of the gym so you can rest and grow!
Mike's Routine - Week #2
Monday: Chest & Abs
Flat Bench Dumbbell Press (4 sets of 8-10 reps)
Decline Barbell Press (4 sets of 8-10 reps)
Knee Raises On Parallel Bars (3 sets of 20-25 reps)
Reverse Crunches (3 sets of 20-25 reps)
Tuesday: Back
Barbell Deadlifts (4 sets of 8-10 reps)
Seated Cable Rows (4 sets of 8-10 reps)
Dumbbell Shrugs (4 sets of 8-10 reps)
Wednesday: Kickboxing Cross-Training workout
Thursday: Legs
Leg Press (4 sets of 8-10 reps)
Lying Leg Curls (4 sets of 8-10 reps)
Seated Calf Raises (4 sets of 8-10 reps)
Friday: Shoulders, Biceps & Triceps
Seated Dumbbell Press (4 sets of 8-10 reps)
Front Dumbbell Raises (4 sets of 8-10 reps)
Preacher Curls (4 sets of 8-10 reps)
Tricep Pull downs (4 sets of 8-10 reps)
Saturday: Kickboxing Cross-Training workout
Sunday: Rest
Notes: Rest periods between sets should be 120-180 seconds. Limit your workout to a maximum of 1 hour. Hit it hard and get out of the gym so you can rest and grow!
Mike's Routine- Week #3
Monday: Chest & Abs
Incline Dumbbell Press (4 sets of 6-8 reps)
Wide Grip Barbell Bench Press (4 sets of 6-8 reps)
Ab Crunch Machine (3 sets of 20-25 reps)
Exercise Ball Crunches (3 sets of 20-25 reps)
Tuesday: Back
Reverse Grip Lat Pulldowns (4 sets of 6-8 reps)
Single Arm Dumbbell Rows (4 sets of 6-8 reps)
Barbell Shrugs (4 sets of 6-8 reps)
Wednesday: Kickboxing Cross-Training workout
Thursday: Legs
Walking Dumbbell Lunges (4 sets of 6-8 reps)
Dumbbell Stiff Leg Deadlifts (4 sets of 6-8 reps)
Hack Machine Calf Raises (4 sets of 6-8 reps)
Friday: Shoulders, Biceps & Triceps
Machine Shoulder Press (4 sets of 6-8 reps)
Upright Barbell Deltoid Rows (4 sets of 6-8 reps)
Seated Dumbbell Curls (4 sets of 6-8 reps)
Close Grip Barbell Bench Press (4 sets of 6-8 reps)
Saturday: Kickboxing Cross-Training workout
Sunday: Rest
Notes: Rest periods between sets should be 120-180 seconds. Limit your workout to a maximum of 1 hour. Hit it hard and get out of the gym so you can rest and grow!
Mike's Routine- Week #4
Monday: Chest & Abs
Machine Chest Press (4 sets of 8-10 reps)
Decline Dumbbell Press (4 sets of 8-10 reps)
Cable Crunches (3 sets of 20-25 reps)
Leg Pull-Ins (3 sets of 20-25 reps)
Tuesday: Back
Lying T Bar Rows (4 sets of 8-10 reps)
Incline Bench Dumbbell Rows (4 sets of 8-10 reps)
Smith Machine Shrugs (4 sets of 8-10 reps)
Wednesday: Kickboxing Cross-Training workout
Thursday: Legs
Hack Squats (4 sets of 8-10 reps)
Seated Leg Curls (4 sets of 8-10 reps)
Barbell Calf Raises (4 sets of 8-10 reps)
Friday: Shoulders, Biceps & Triceps
Seated Barbell Military Presses (4 sets of 8-10 reps)
Front Deltoid Plate Raises (4 sets of 8-10 reps)
EZ Bar Curls (4 sets of 8-10 reps)
Rope Pull Downs (4 sets of 8-10 reps)
Saturday: Kickboxing Cross-Training workout
Sunday: Rest
Notes: Rest periods between sets should be 120-180 seconds. Limit your workout to a maximum of 1 hour. Hit it hard and get out of the gym so you can rest and grow!
