Swayne Thompson

Date started - 11/09/2019

DOB - 3/05/1978

Goals

  • Get in shape

  • Muay Thai

Daily Routine

Warm-up

Muay Thai 5 round warm-up and any other cardio warm-up will vary.

Calorie intake goal = 1800

Calorie usage goal =  3000

Core; Front, sides, and back

  • Crunches for front 

  • Side crunches on both sides

  • Hyperextensions 

This routine is valid for;1 month

Day 1- Chest, Shoulder, Triceps

Chest

Flat bench press

Condition

Do 100 reps

Flies

For condition

100 reps

Shoulder

Shoulder press

For condition

100 reps

Reverse Flies

For condition

100 reps

Triceps

Overhead extensions

For condition

100 reps

Day 2- Back and Biceps

Back

Bent over rows

For condition

100 reps

Seated cable rows

For condition

100 reps

Biceps

Barbel Bicep curls / dumbbell curls

For condition

100 reps

Day 3- Legs

Quads

Squats / leg extensions

For explosive power;

2 sets of 8 reps

For strength;

10 to 1 drop set

Squats

For size;

4 sets by 8 to 10 reps. (2 sets should be done in isometrics)

Any other quad exercise

For size;

4 sets by 8 to 10 reps. (2 sets should be done in isometrics)

Superset optional for size 

Any quads exercise 

For condition, do over 100 reps

Hamstring

Leg curls

For explosive power;

2 sets of 8 reps

For strength;

10 to 1 drop set

Leg curls

For size;

4 sets by 8 to 10 reps. (2 sets should be done in isometrics)

Any hamstring exercise 

For condition, do over 100 reps

Calves

Any variation of Calve raises

For condition and strength. A medium weight for over 100 reps

A member of the NKCTT and NMCTT. Connected to WAKO and IFMA