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    Bruce Lee PDF

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    Balraj sagar
    Bruce worrkout weak

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    Bruce Lee PDF

    Uploaded by

    Balraj sagar
    218 views11 pages
    Bruce worrkout weak

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    Bruce-Lee-PDF

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    Bruce worrkout weak

    Copyright:

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    Download as pdf or txt
    218 views11 pages

    Bruce Lee PDF

    Uploaded by

    Balraj sagar
    Bruce worrkout weak

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    You are on page 1of 11

    Bruce lee

    Workout Routine

    Bonus PDF File


    By: Mike Romaine
    Copyright Notice

    No part of this report may be reproduced or transmitted in any form


    whatsoever, electronic, or mechanical, including photocopying,
    recording, or by any informational storage or retrieval system without
    expressed written, dated and signed permission from the author. All
    copyrights are reserved.

    Disclaimer and/or Legal Notices

    The information provided in this book is for educational purposes only.


    I am not a doctor and this is not meant to be taken as medical advice.

    The information provided in this book is based upon my experiences


    as well as my interpretations of the current research available.

    The advice and tips given in this course are meant for healthy adults
    only. You should consult your physician to insure the tips given in this
    course are appropriate for your individual circumstances.

    If you have any health issues or pre-existing conditions, please


    consult with your physician before implementing any of the information
    provided in this course.

    This product is for informational purposes only and the author does
    not accept any responsibilities for any liabilities or damages, real or
    perceived, resulting from the use of this information.
    Bruce Lee
    Workout Routine:
    Training Volume:

    4 days per week

    Explanation:

    I’m going to program you 4 days per week based on the routines
    that have been recreated to match Bruce Lee’s own regime. That
    being said, you can also add in a ton more mixed martial arts if
    you’re going to want to rank up with Lee.

    Day One: Upper Body


    Warm Up:

    Stretch

    10 minutes of jump rope

    Workout:

    Barbell Bench Press

    4×12
    Weighted Chin Up

    4×10

    Incline Reverse Dumbbell Flys

    3×10

    Incline Dumbbell Bench Press

    3×10

    Barbell Power Cleans

    3×10

    Face Pulls

    3×10

    Plank Rows

    3×10 (each arm)

    Sit Ups

    3×25
    Planks

    3×60 seconds

    Cooldown

    800m jog

    Day Two: Full Body and


    Endurance
    Warm Up:

    Stretch

    10 minutes of jump rope

    Workout:

    5 Rounds for Time:

    100m sprint

    25 Mountain Climbers

    20 Kettlebell Swings
    15 Burpees

    10 Pull Ups

    5 Deadlifts

    Core:

    Sit Ups

    3×25

    Planks

    3×60 seconds

    Cooldown

    1600m jog

    Day Three: Rest Day or Mixed


    Martial Arts
    You can focus on punches and kicks that I will mention below OR
    you can utilize coaching from Coach Derek in The Academy, or
    even some of his awesome programming in
    the Daredevil, Deathstroke or Moon Knight Workout Routines.
    PUNCHES:

    • Jab-Speed Bag, Foam Pad, Top and Bottom Bag


    • Cross-Foam Pad, Heavy Bag, Top and Bottom Bag
    • Hook-Heavy Bag, Foam Pad, Top and Bottom Bag
    • Overhand Cross-Pad, Heavy Bag
    • Combinations- Heavy Bag, Top and Bottom Bag
    • Platform Speed Bag Workout
    KICKS:

    • Side Kick
    • Hook Kick
    • Spin Kick
    • Rear and Front Thrust
    • Heel Kick

    Day Four: Lower Body


    Warm Up:

    Stretch

    10 minutes of jump rope

    Workout:

    Squats

    4×12

    Weighted Lunges
    4×10 (each leg)

    Straight Leg Deadlift

    3×10

    Hamstring Curls

    3×10

    Light Front Squats

    3×15

    Calf Raises

    3×10

    Box Jumps

    3×10

    Sit Ups

    3×25

    Planks
    3×60 seconds

    Cooldown

    800m jog

    Day Five: Full Body and


    Endurance
    Warm Up:

    Stretch

    10 minutes of jump rope

    Workout:

    5 Rounds for Time:

    60 calorie run (fast pace)

    50 Leg Raises

    40 Push Ups

    30 One Arm Dumbbell Snatches (each arm)


    20 Double Unders

    10 Burpees

    Core:

    Sit Ups

    3×25

    Planks

    3×60 seconds

    Cooldown

    1600m jog

    Day Six: Rest Day or MORE


    Mixed Martial Arts
    MORE MMA TRAINING.

    This is Bruce Lee we’re talking about.

    You should be adding in mixed martial arts training EVERY DAY,


    outside what I’m programming.
    You can focus on punches and kicks that I will mention above OR
    you can utilize coaching from Coach Derek in The Academy, or
    even some of his awesome programming in
    the Daredevil, Deathstroke or Moon Knight Workout Routines.

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