Silat Martial Arts supplemental weightlifting program

Hypertrophy gain and general strength to supplement a martial arts program. This program has an upper body bias as you should also be completing 3 Day of Martial arts, conditioning, and/or agility. Legs are worked, but you should never be so sore that you can't throw a kick because you lifted weights on this program. Of course, soreness will occur, but you should never feel like shit from training too hard during this program. Have fun, lift weights, and learn to fight.

default

Week 1

Week 2

Week 3

Bench Press (Barbell)

Chest Fly (Cable)

Tricep Pushdown (Cable)

Russian Twist

Walking Lunge

Chest/triceps/obliques 

Lat Pulldown

Pullover (Dumbbell)

Bicep Curl (Cable)

Box Jump

Plank

Back, bicep, jumps

Arnold Press

Seated Shoulder Press (Dumbbell)

Lateral Raise (Cable)

Shrug (Barbell)

Abs Crunch (Weighted)

Shoulders, traps, abs, jog

1 reviews for Silat Martial Arts supplemental weightlifting program