Hey, first post on the forum.
17 yr old kid from Australia here, 6'1, 74kg which is like 165lbs, I'm making this thread because i would very much appreciate some comments on my weekly routine which is as follows:
Squat (5 sets, 5 reps)
Dead lift (5 sets, 5 reps)
Shrugs (2 sets, 8 reps)
2 days rest:
Skipping and running will be done on rest days.
Monday: Muay Thai
Weighted Dips (5 sets, 5 reps
Weighted Pull ups (5 sets, 5 reps)
Dumbbell press (3 sets, 8 reps)
1 armed rows (3 sets, 8 reps)
â??Breathingâ?? pulloverâ?? (1 set)
Wednesday: Muay Thai
2 days rest:
Skipping, running and sprints on rest days
Overhead press (5 sets, 5 reps)
Pull ups (3 sets, to exhaustion)
Dips (3 sets, to exhaustion)
Friday: Muay Thai
I've been trying to follow this as best as possible, mostly missing muay Thai and the cardio work in between weight training days, I also made up some goals which I'd like to get some feedback on, e.g if they are suitable goals for a aspiring muay thai fighter.
Squat X2 bodyweight
Deadlift X2 body weight
Dumbbell Press body weight
Pull 45kg one arm
Dip 100kg(bodyweight + added weight)
Pull up 100kg (bodyweight + added weight)
Overhead press bodyweight
Perform freestanding handstand push ups
Any criticism, hopefully constructive, would be greatly appreciated. My ab work is currently all messed up because I was talking to a guy and he said to do all my ab work standing/upright to benefit my deadlift more so i started doing that recently(knee ups hanging from the pull up bar and side bends).
Thanks in advance.