My b-day was on the 3rd.time to change my routine up.
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MONDAY- Strength training-shoulders,chest, bicepts.

TUESDAY- Combat submission wrestling 8-9:30pm.

WEDNESDAY- Karate 6-10pm.

THURSDAY- Combat submission wrestling 8-9:30

FRIDAY- Karate 6-10pm.

SATURDAY- Strength training-Back, Tricepts,core,legs.

SUNDAY-REST


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Monday dec.5th

Shoulders-bodyweight hand stand push-ups-1 set of 10

Military press-65 lbs-3 sets of 8

Upright rows-50 lbs-3 sets of 8

1 superset of front and side raises-25 lbs-1 set of 20

Chest-1 set of suspendid push ups till faliure.

Bench-150 lbs-3 sets of 8

Chest fly-60 lbs-3 sets of 8

1 set one arm pushups till failure

Bicepts- preacher-45 lbs-3 sets of 8

incline curls-25 lbs-3 sets of 8

Hammer curls-40 lbs-3 sets of 8



Any one sees any flaw in my routines feel free to scrutinize.Oss
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Truth is relationship with the opponent,living,moving,never static.