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    Mahmoud El Mohamdy
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    Copyright:

    © All Rights Reserved
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    2K views14 pages

    Dragon Bonus Workouts

    Uploaded by

    Mahmoud El Mohamdy
    Dragon top

    Copyright:

    © All Rights Reserved
    Download as PDF or read online from Scribd
    Flag for inappropriate content
    of 14
    DRAGON TRAINING INSPIRED BY BRUCE LEE DRAGON DRE eO os ComPounos”: 1. Barbell Squats - 4x68 2.Bench Press -4x6-8 8. Doadits 3x5 ISOLATION EXEROISES w/ISOMETRICS B/W SETS** 4A, Plate Stradale Squats x F 48, Static Creeping Lunges x 9-12 second isometric (alternate legs for duration of hold) 5A. Alternating DB Curt x 8 58. Max Bicps Flex x 9-12 second isometric Grup TRAMING=> 6. Standing BB Wring Outs-2-3xF 7. Finger TipPushups -2-3 x ‘AB TRAINING" 8 Dragon Flags -3xF 9. Russian Twists -3xF 10. Situps -3.¢F — DE RUN TRAINING “1. dog 1 to 4 miles 72 Sprints-8 x40 yards AB TRAINING 1. Mountain Sprinters - 3 F 2 Bloycle Crunches -3xF 3. Power Ups-3xF “Rest 3-5 minutes betwoan competed sets of compound its. “Rest 3-5 minutes between completed sets of compound its “Rost 3-5 minues betwoan complete sets of compound its. Perform 3 sts ofeach combo, No rest between A/B combos. Rest 60-80 seconds between completed combo ses. ‘Perform 3 sets ofeach combo. No rest between A/B combos. Rest 60-90 seconds between completed combo sts “Rest 60-90 seconds between completed sets of ri work “est 60-90 seconds between completed sets of rp work "Rest no more than 30 seconds between conplted sets of ab exercises ‘est no more than 30 seconds between completed sets of ab exercises, ‘est no more than 30 seconds between completed sets of ab exercises, “Rost 5 minutes aftr completing 1 mile jo, 7 minutes after completing 2 milo og, 9 minutes ater completeing 3 mie jog, 10 minutes ater completing 4 ‘ile jog (depending on length of jog you choose) “Rest 60 seconds between sprints est no more than 30 seconds between completed sts of ab exercises **Restno mare than 30 seconds between completed ses of ab exercises “Rest no more than 30 seconds between completed ses of ab exercises DRAGON SES aa ana PERO ee WLC compounos 1. Barbell Squats -x6-8 “Rest 3-5 minutes between completed sts of compound its 2. Clean and Press - 3x5 “Rest 3-5 minutes between completed sts of compound its. S.Barboll Rows 46-8 “Rest 3-5 minutes between completed sts of compound its. ISOLATION EXERCISES w/ISOMETRIS B/W SETS" —— “Perform 3 sts ofeach conte. No est between AB combos. est 60-80 48, Babel Bridge Hold x 9-12 second isometric seconds between completed combo sats a “Perform 3 sts of each comb. No rest between AB combos. est 60-80 58 Prayer Squeeze x 9-12 second isometio seconds between completed cont sets. uP TRAIUNG* 6. Dead Arm Hang = 1-2xF “hes 60-50 seconds between completed sts of rp work. 7.DB Wit Curl / Extansions -3xF each erection “Rest 60-80 seconds between completed sts of rp wok. ‘Ab TRANG 8. Lyng Log Raves - 3.x “Rest no mare than 30 seconds between completed sets o ab execs. 8.Bent Knee Dragon Twists - 3x F “est no mar than 30 seconds between completed ses of ab exercises. 10. situps - 3 “Rest no more than 30 seconds between completed sets of ab exercises ia TMM en hon anomie mtMen nm Lc eee a ety ery Et for both rounds and 1A. Pullps x30 see "No rest between exercises in crcult “Attempt to complete al exercises forthe entre 30 second duration (resist | 1B. “Air Squats x 30 see Pens 10."*Pushups x30 sec Rest time wil vary between 1st nd 2nd ound 1D. "Box Jumps x30 sec 1E."*Chin Ups x 30 sec 1F “Cobra Pusups x 30 sec 16. “Alternating Reverse Lunges x 0 sec 1H. “Power Pushaways x 0 sec DRAGON — DE ComPounns: 1. Barbell Squats - 4x68 2.Bench Press -4x6-8 S.Deadiits -3x5 ISOLATION EXERGISES w/ISOMETRICS B/W SETS"* 4A. Pate Stradle Squats xF {48,Static Creoping Lunges x 9-12 second isometric (atorate logs for duration of hold) SA. Atemating DB Curt x 8 5B, Max Biceps Fexx 9-12 second isometric GRIP TRAMING=* 6. Standing BB Wing Outs -2-3 x F 7.Finger Tip Pushups -2-3 x F AB TRAINING 8 Dragon Fags 3x 8. Russian Twists -3F 10.Situps «3 F — ta — Daa “Rest 35 minutes between completed sets of compound its. “Rost 3-5 minutes betwoen completed sets of compound its. “Rest 3-5 minutes betwoen completed sets of compound its “Perform 3 sets ofeach combo. No rest batween A combos. Rest 60-90 seconds between completed como sets. “Perform 3 sets of each combo, No rest between AB combos. Rest 60-80 seconds between completed comb sets. ‘Rest 60-00 seconds between completed sats of grip work “Rest 60-90 seconds between completed sets o rp work “est no more than 30 seconds between completed sets of ab exercises. “Rest no more than 30 seconds between completed sets of ab exercises. “Rest no more tan 30 seconds between completed sets of ab exercises. DRAGON DEO os ‘coMPOUNDS": 1. Barbell Squats - 4x68 2, Clean and Press - 35 3. Barbell Rows = 4x68 ISOLATION EXERGISES w/ ISOMETRIC B/W SETS"* 4, Barbell ip Trust x8 48, Barbell Bridge Hold x 9-12 socond isometric ‘5. Cable Crossovers x 8-12 158. Prayer Squesze x 9-12 second isometric Grup TRAINING*® 6,Dead Arm Hang 1-2 7.08 Wrist Cuts / Extensions - 3x each direction ‘AB TRAINING'=* 8. Lying Log Raises -3xF 8.Bent Knee Dragon Twists 3x F UN TRAINING “1. Jog 1104 miles (Beat your time from last week mileage Increases, beat avg. mil time) 12 Sprints- 8 x40 yards AB TRAINING 1. Mountain Sprinters- 3x F 2, Bloycle Crunches - 3x F 3. Power Ups -3xF “Rest 3-5 minutes between completed sets of compound is. “Rest 3-5 minutes between completed ses of compound ls. “Rest 3-5 minutes between completed sets of compound its. rform 3 ses of each combo. No rest between AB combos. Rest 60-90 seconds between completed comb ses. “Perform 3 sets of each combo, No est betwean AB combos. Rest 60-90 seconds between completed combo sets “fest 60-90 seconds betwoon completed sets of arp work. “fest 60-90 seconds between completed sets of rp work "est no more than 30 seconds between completed sets of ab exercises "Rest no mor than 30 seconds between completed sels o ab exercises. “Rest no mor than 30 seconds between completed sets of ab exorcises. “Rost 5 minutes after completing 1 mile jog, 7 minutes after completing 2 mle {ng 9 minutes after completeng 3 mile jog, 10 minutes ater completing 4 ile jog (depending on length of jog you choose) “Rest 60 seconds between sprints “Rest no more than 20 seconds between completed sets of ab exercises “Rest no more than 30 seconds between completed sets of ab exercises “Rest no more than 30 seconds between complete ses of ab exercises DRAGON SES aa ana DETER RO ‘comPounos*: 1. Barbell Squats - 4x68 “Rest 3-5 minutes between completed sts of compound its 2. Bench Press -4x6-8 “Rest 3-5 minutes between completed sets of compound its. 5. Deadiits 3x5 “Fost 3-5 minutes between completed sets of compound its. ISOLATION EXERCISES w/ISOMETRICS B/W SETS"* 4h Plate Stradele Squats xF 48, Static Creeping Lunges x 9-12 second isometric alternate legs for “Perform 3 sets of each combo. No rest between A combos. Rest 60-90 duration of hold) seconds between completed combo ses. Re ~Perorm 3 sets of ech combo. No rest between AB combos. Rest 60-90 ‘5B, Max Bicops Flex x 9-12 second isometric seconds between completed combo sts: GRIP TRAINING'*= 6 Standing BB Wring Outs - 2-3. F “Rest 60-90 seconds between completed sets of rip work 7. Finger Tip Pushups «2-3 F “fest 60-90 seconds between completed sets of rp work ‘AB TRAINING” 8, Dragon Fags -3xF “Rest no more than 30 seconds between completed sets of ab exercises, 9, Russian Twists -3xF “Rest no more than 30 seconds between completed sets of ab exercises 10.Situps - 3. “"-Restno more than 30 seconds between completed sets of ab exorcises. PHA CIRCUT™ 1A. *Pullups x 30 see “Ho rest between exercises in circuit “Attempt to complet al exerlses forthe entre 30 secand duration (le. resist 18. "Air Squats x 30 sec fala) 16."-Pustupe x20 00 **YRest time wil vary between ts and 2nd round 10."*Box Jumps x30 see 1€."*Ghin Ups x30 ee ‘F-*Cobra Pushups x30 sec 16.**Allorating Reverse Lunges x30 sec 1H, “Power Pushaways x20 sec DRAGON — DEE ‘comPounos”: 1. Barbell Squats -4x6-8 “Fost 3-5 minutes between complete sets of compound Hts. 2. lean and Pross-3x5 “Rest 3-5 minutes between completed sets of compound its 3. Barbell Rows - 436-8, “Rest 3-5 minutes between competed sets of compound its ISOLATION EXEROISES w/ ISOMETRICS B/W SETS"* —— ~Porform 3 sets of each como. No rest between AB combos. Rest 60-90 48, Barbell Bridge Hold x 9-12 socond isometric seconds between completed combo sets. a “Perform 3 sets ofeach combo, No rest between AB combos. Rest 60-90 ‘58. Prayer Squeeze x 9-12 second isometric seconds between completed combo ses. uP TRAINING'=> 6.ead Arm Hang -1-2x “es 60-90 seconds betwoon completed sets of grip work 7.08 Wrist Gurls / Extensions -3x each dretion “est 60-90 seconds between completed sets of grip work ‘AB TRAINING" 8. Lying Leg Raises -3xF “Rest no mor than 20 seconds between completed sets ofa exercises. 8.Bent Knee Dragon Twists - 3 F “Rest no mor than 20 seconds between completed ses of ab exercise, 10.Situps - 3 F “Rest no moe than 30 seconds between completed sets of ab exercises — Da DRAGON DAY 15 - TOTAL BODY (C) / ABS ‘comPounos:: 1. Barbell Squats - 4x68 2.Bench Press -4x6-8 8.Good Mornings - $x 10 ISOLATION EXEROISES w/ISOMETRICS B/W SETS** 4A. DB Side Lunges x8 right eg 48, DB Crouch Hold x 9-12 second isometric right eg (immediately repeat for opposite eg) 5A. Trcep Pushdowns x8-10 58, Triceps Flex Behind Body x 9-12 second isometric Grup TRamnge=* 6 Towel Pullups -23xF Leverage Bar = 2-3 Fea ‘AB TRAINING == 8. Hanging Frog Kicks -3

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