TraderKat asked:


I am really curious because I bench 185 for 3 sets of ten and someone told me that is freaky for a woman. I just thought it was because I have trained heavily for seven years, including the recent addition of interim kettlebell workouts. I have no idea what I could bench once as I am not a powerlifter in the sense of the one time big lift. Thanks!

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BATMAN asked:


Shoulders
Clean and presses: 2 sets, 8 repsLats
Barbell pullovers: 2 sets, 8 repsBiceps
Barbell curls: 2 sets, 8 reps

Chest
Bench-presses: 2 sets, 6 reps

Lower Back/Glutes/Hams
Good mornings: 2 sets, 8 reps

Quads
Squats: 2 sets, 12 reps

Abs
Waist Twists: 4 sets, 90 repetitions
Sit up Twist: 4 sets, 20 repetitions
Leg Raises: 4 sets, 20 repetitions
Leaning Twist: 4 sets, 50 repetitions

Bruce Lee’s training focused on toning and compound exercises rather than concentration and mass. Bodybuilding played only a small part in his physical conditioning, with stretching and aerobics taking up the rest of his exercise cycle. He would perform this weight-lifting routine every other day.

Bruce Lee’s Beginning Bodybuilding Routine:
Squat: 3 set of 10
French Press: 4 sets of 6
Incline Curl:4 sets of 6
Concentration Curl: 4 sets of 6
Push-up: 3 sets of 10 (Weighted)
Barbell Curl: 3 sets of 8
One-Armed French Press: 3 sets of 6 to 8 reps
Dumbbell Circle: 4 sets of as many reps as possible.

Dumbbell circle is rotating dumbbells simultaneously in vertical circles in front of your body, with wrists up at the bottom of the arc and down at the top.

Reverse Curl: 4 sets of 6
Wrist Curl: 4 sets of as many possible
Reverse Wrist Curl: 4 sets of as many possible
Sit up: 5 sets of 12
Calf Raise: 5 sets of 20.

Done 3 days a week.
_______________________________________
Lee’s Overall Development Routine:

Clean and Press: 2 sets of 8-12 reps.
Barbell curl: 2 sets of 8-12 reps.
Press Behind Neck (Military Press): 2 sets of 8-12
Upright Rowing: 2 sets of 8 -12
Squat: 2 sets of 12-20 reps.
Rowing: 2 sets of 8-12
Bench Press: 2 sets of 8-12
Pullover: 2 sets of 8-12

Done 3 days a week.
_______________________________________
Bruce Lee’s 20-Minute Strength and Shape Routine:

Clean and press: 2 sets of 8
Squat: 2 sets of 12
Barbell pullover: 2 sets of 8
Bench press: 2 sets of 6
Good Morning: 2 sets of 8
Barbell Curl: 2 sets of 8

Done 3 days a week.
_______________________________________
Bruce Lee’s Circuit Training for Total Fitness:

Sequence 1a Monday, Wednesday, Friday:

Rope jumping, 1 minute.
Forward bend, 1 minute.
Cat stretch, 1 minute.
Jumping jack, 1 minute.
Bodyweight squat, 1 minute.
High kick, 1 minute.

Sequence 1b, Monday, Wednesday, Friday

Waist twists, 1 minute.
Palm up curl, 1 minute.
Roman chair, 1minute.
Knee drawing, 1 minute.
Side bending, 1 minute.
Palm down curl, 1 minute.

Sequence 2a, Tuesday, Thursday, Saturday

Groin stretch, 1 minute.
Side leg raise, 1 minute. (Hold each side for 30 seconds)
Jumping bodyweight squat, 1 minute.
Shoulder circling, 1 minute.
Alternate splits, 1 minute.
Leg stretches, 2 minutes. (Each leg for 1 minute, 30 seconds for front, 30 seconds for side.)

Sequence 2b, Tuesday, Thursday, Saturday.

Leg raise, 1 minute.
Reverse curl, 1 minute.
Sit up twist, 1 minute.
Leverage bar twist, 1 minute.
Alternate leg raise, 1 minute.
Wrist roller, 1 minute.
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Bruce Lee Circuit Training for Increased Muscularity

Overhand pullup, 30 seconds.
Seated leg press, 30 seconds.
Standing leg thrust, 30 seconds.
Shoulder press, 30 seconds.
Calf raise, toes in 10 secs, toes forward 10 secs, toes out 10 secs.
Alternating curl, 8-12 reps each arm in 30 seconds.
Standing Unilateral Horizontal Arm Adduction, 30 seconds.

For this exercise, you pull a cable with your arm straight on a horizontal plane at chest height.

Bench press, 30 seconds.
Squat, 30 seconds.
Lat pulldown behind neck, 30 seconds.
Triceps push-down, 30 seconds.
Cardio (Run) full pace, 1 minute, 30 seconds.
Wrist roller, 1 minute.
Neck flexion/extension/rotation, 1 minute.
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Bruce Lee’s Enter the Dragon Routine for MA’s:

Kettlebell rows: 4 sets of 8-12 reps, increasing kettlebell weight.
Deadlifts: 8-12 reps.
Hyperextensions: 8-12 reps.
Standing Leg-Thrust Machine: 12-20 reps each leg. (1 set per leg)
Leg extensions: 3-4 sets of 12-15 reps.
Seated Leg-Thrust: 4 sets 12-20
Calf raises: 3 sets of 8-10
Reverse curl: 4 sets, 8-12 reps.

Bruce then kicked with a cable around his ankle.

Shoulder press: 3-4 sets, 10-12 reps.

Follow Bruce Lees Workout routine for amazing results.

CAGLARJUAN SINGLETARY KENPOKARATELY WORKOUTMLQIZDKA=
DEADLIFTS=5 X 10 at 135, 5 X 6 AT 145 ,5 X 4 AT 235 POUNDS ; KLEAN PRESS = 2 X 8 AT 85LBS; ,HAMMER ARM CURLS =2 X 9 AT 60POUNDS ; SQUATS = 2 X 12 AT 170 POUNDS ; PULL OVER = 2X 10 AT 80 LBS ; GOOD MORNING = 2 X 11 AT 95 POUNDS ; BENCH PRESS = 9 X 115 ,8 X 120 POUNDS ; UPRIGHT ROWING = 8 X 90 LBS 9 X 9 X 89 POUNDS ; BENT OVER ROWING = 12 X 190 ,11 X 215 LBS; PRESS BEHIND NECKING = 7X 13 AT 50LBS ; 6X70 POUNDS ,3 X 75 LBS ;EXTERNAL ROTATIONA = 11 X 40 ,12 X 40POUNDS ;CALVES = 85 X 105 ,15 X 205LBS ; CRUNCHES = 875 LBS ; SIT UPS = 125X
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