Rick Ray’s workout cycle and plits
Day 1
Day 2
Day 3
Day 4
Day 5
Joint Mobility
Joint Mobility
Joint Mobility
Joint Mobility
Long
Joint Mobility
Chi Gung
Chi Gung
Chi Gung
Chi Gung
Chi Gung
San Shin no Kata
San Shin no Kata
San Shin no Kata
OFF
San Shin no Kata
Koto Ryu & Gyokko Ryu
Daken Kihon
Koto Ryu & Gyokko Ryu
Keri Gata Kihon
Koto Ryu & Gyokko Ryu
Daken Kihon
OFF
Koto Ryu & Gyokko Ryu
Keri Gata Kihon
Tabata Rolling Low Intensity
Tabata Rolling Medium Intensity
Tabata Rolling High Intensity
OFF
Tabata Rolling Low Intensity
Tacfit Warrior Medium Intensity
Tacfit Warrior Medium Intensity
Tacfit Warrior Medium Intensity
OFF
OFF
Weight Training
Chest-Shoulders-Triceps
Weight Training
Upper Back-Biceps-Forearms
Weight Training
Legs-Lower back-Abs
OFF
OFF
Ryu Tai Undo
Basic
Ryu Tai Undo
Basic
Ryu Tai Undo
Basic
Ryu Tai Undo
Short
Ryu Tai Undo
Long
Weight Training Cycle and Split
Weight cycle follows a four point progression:
- Mass/Endurance
- Strength/Mass
- Strength
- Rest
Mass/Endurance
Day1.
Dumbbell pullover 20,20,15,12.
Incline dumbbell fly 20,15,12,10.
Incline barbell press 20,15,12,10.
Dumbbell bench press 20,15,12,10.
Cable crossover 20,15,12,10.
Seated lateral raises 25,20,15,12.
Dumbbell front raises 25,20,15,12.
Rear delt machine 25,20,15,12.
Arnold press 25,20,15,12.
Wide grip upright cable row 30,25,20.
Alternating lying dumbbell extensions 25,20,15,10.
Bent over overhead rope presses 25,20,15,10
Push-downs 25,20,15,12.
Cable kickbacks 25,20,15.
Day2.
Straight arm pull-downs 20,15,12,10.
Alternating straight bar pull-downs 20,15,12,10.
Close grip pull-downs to belly 15,12,10,8.
T-bar row 15,12,10,8.
Standing close grip high pulley row 15,12,10,8.
Cable one arm row 15,12,10.
Spider bench dumbbell curls 20,15,12.
Standing dumbbell curls 20,15,12,10.
Pulley “perfect curls” 20,15,12.
Zottman curls 25,20,15,10
Dumbbell wrist curls 30,25,20,15,15.
Preacher rope hammer curls on cable. 20,15,10.
Day3.
Smith machine calf raises 50,30,25,20,15.
Hack machine calf raises 25,20,15,15.
Heel kickbacks 25,20,15
Jefferson squats 20,15,10
Leg curl 20,20,15,15,10.
Stiff leg dead-lift 20,15,12,10.
Leg extensions 25,20,15,12.
Barbell back squats 20,15,12,10,8.
Leg press on toes 30,25,20,15.
Walking lunge 20,15,12.
Lying knee in 25,25,25.
Hanging knee in 20,20,20.
Crunch machine 25,25,25.
Twists with stick 200
Strength/Mass:
Day1.
Hammer incline press (3 warm up sets) 15,12,10,8,6
Hammer bench press 15,10,8,6,4.
Pec-deck 12,10,8,6,4.
Decline barbell press 12,10,8,6,4.
Clean and press from knees (3 warm up sets) 10,8,6,4,2.
Bent lateral raise 12,10,8,6.
Strict lateral raises 12,10,8,6.
Close grip upright row (cable) 15,12,10,8.
One arm dumbbell overhead extension 15,12,10,8.
Lying dumbbell extension 12,10,8,6.
Bent over elbows out triceps press downs 10,8,6,4.
Day2.
Parallel grip wide behind the neck pull-downs 15,10,8,6,4.
Wide grip underhand pulldown to front 10,8,6,4.
Close grip underhand pull-down to front 12,10,8.
Standing close grip high pulley row 15,12,10,8.
One arm dumbbell row 10,8,6,4.
Shrugs 10,8,6,4.
Concentration curl 15,12,10.
Incline dumbbell curl 12,10,8,6.
Hammer curl 15,12,10,8.
Hanging barbell wrist curls 30,25,20,15,10.
Preacher bench reverse barbell curls 20,15,10,8.
Day3.
Standing calf raises 30,25,20,15,10.
Single leg, leg press calf raise 25,20,15,15,10.
Leg curl 20,15,12,10,8,6.
Slight bent knee deadlift 20,15,10,8,6,4.
Leg extensions 25,20,20.
Squats 25,20,15,12,10,8,6,4.
Leg press 15,12,10,8.
Leg extensions 15,12,10,8,6,4.
Good mornings 25,20,15.
Hanging leg raises 25,20,15,10.
Incline situps 15,12,10,8.
Crunches 25,20,15.
Strength:
Day 1.
Barbell bench press (10 warm up sets) Work sets- 5,4,3,2,1.
Smith machine incline press (3 warm up sets) Work sets- 5,4,3,2,1.
Seated smith machine military press (5 warm up sets) Work sets 5,4,3,2,1.
Cheating lateral raises 8,6,3.
Close grip barbell bench press 10,8,6,3.
Day 2.
Wide grip parallel handle leaning lat pulldown to the front (5 warm up sets) Work sets 8,6,4.
Bent barbell row (5 warm up sets) 5,4,3,2,1.
Barbell curls 5,4,3,2,1.
Hammer curls 5,4,3,2,1.
Day 3.
Leg extensions 20,20,20
Leg curl 20,20,20
Barbell back squat 20,20,15,10,5,4,3,2,1.
Barbell deadlitft 15,10,5,4,3,2,1.
Leg press calf raises 30,20,15,10,10,8,6.
Incline bench weighted sit up 5,5,5.
Dumbbell side bend 5,5,5.
