"Using no way as way/Having

no limitation as limitation."
The essentials of training, therefore, are
overload(muscleXweight) and
adaptation(muscle=weight).
More weight with less repetitions equals
strength; less weight with more
repetitions equals tone and endurance.
1970, his workouts were perfect examples of efficient cross, training: weight training
forstrength, running and cycling for cardiovascular efficiency, stretching for
flexibility, the heavy bag for timing and applied power, the speed bag for developing
rhythm and timing, and the top and bottom bag for coordination and precision.

My strength comes from the abdomen. It's the center of

gravity and the source of real power.
-Bruce Lee
1. Work fast, but concentrate.
2. When you can't do any more full repetitions, continue with short
range "burns" to give greater muscle development and separation.
3. At the end of each workout, a session of abdominal tensing (i.e., static
contractions) will help.
Bruce Lee's Abdominal Routines
1. Waist twist-4 sets of 70
2. Sit-up twist-4 sets of 20
3. Leg raises-4 sets of 20

4. Leaning twist-4 sets of 50

5. Frog kick-4 sets of as many
as possible

basic workout 14 sessions

1. Squat: 3 sets of 10 repetitions (45kg) 2. French Press: 4 sets of 6
repetitions (30kg)
3. Incline Curl: 4 sets of 6 repetitions (15kg) 4. Concentration Curl: 4 sets of
6 repetitions(15kg)
5. Push,up: 3 sets of 10 repetitions (30kg)
6. Two, Hand (Barbell) Curl: 3
sets of 8 repetitions (30kg)
7. Triceps Stretch: 3 sets of 6 to 8 repetitions(2kg) 8. Dumbbell Circle: 4 sets
of as many repetitions as possible (8Kg)
9. Reverse Curl (Barbell): 4 sets of 6 repetitions (30kg)
10. Wrist Curl (seated): 4 sets of as many repetitions as possible (30kg) 11.
Reverse Wrist Curl (seated): 4 sets of (5Kg)
12. Sit,up: 5 sets of 12 repetitions (weight: body weight only) 13. Calf Raise: 5
sets of 20 repetitions (weight: body weight only)
---------------------------------------------------------

second level workout

arms
clean press 2 sets of 8 to 12 repetitions
b. Curl: 2 sets of 8 to 12 repetitions
2. Shoulders
a. Press Behind Neck: 2 sets of 8 to 12 repetitions
b. Upright Rowing (2 sets of 8 to 12 repetitions)
3. Leg
a. Squat: 2 sets of 12 to 20 repetitions
4. Back bent over rowing barbell
a. Rowing: 2 sets of 8 to 12 repetitions
5. Chest
a. Bench Press: 2 sets of 8 to 12 repetitions
The bent~arm pullover

The 20 .. Minute Strength and Shape Routine

1. Clean and Press: 2 sets of 8 repetitions
2. Squat: 2 sets of 12 repetitions
3. Barbell Pullover: 2 sets of 8 repetitions
4. Bench Press: 2 sets of 6 repetitions
5.good morning waist bend 90 barbell on the shoulders
6. Barbell Curl: 2 sets of 8 repetitions

*****total fitness circuit*****

A)1. Rope Jumping (1 minute) +2. Forward Bend (1 minute) +3. Cat Stretch (1
minute)+jumping jack +6. High Kick (1 minute)
B)1. Waist Twisting (1 minute) +2. Palm~Up Curl (1 minute) +3. Roman Chair
(1 minute) +4. Knee Drawing (1 minute) absleg +5. Side Bending (1 minute)
+6. Palm~Down Curl (1 minute)
--------------A)1. Groin Stretch (1 minute)+2. Side Leg Raise (1 minute) +3. Jumping Squat
(1 minute) +4. Shoulder Circling (1 minute) +5. Alternate Splits (1 minute) +
6. Leg Stretch (A, B) (2 minutes)
B)1. Leg Raise (1 minute) +2. Reverse Curl (1 minute)+3. Sit,Up Twist (1
minute)+4. Leverage Bar Twist (1 minute)+5. Alternate Leg Raise (1 minute)
+6. Wrist~Roller (1 minute)
--------------------------------------------------------StomachlWaist Exercises (2 sets)
1. Roman chair sit,up
2. Leg raises
3. Side bends
Running
1. Sit,up-4 sets of 20
2 Leg raises-4 sets of 20
3. Side bends-4 sets of 15 to 20
------------------------------------------------------------------------FOREARMS :
Wrist~ Roller ---Fingertip Push,up---Reverse Curl--Zottman Curl---The Isometric Squeeze--Forearm Exercises
1. Underhand wrist curl-4 sets of 1 7
2. Overhand wrist curl-4 sets of 12
3. Leverage bar curl (A)-4 sets of 15
4. Leverage bar curl (B)-4 sets of 15
5. Reverse curl-4 sets of 6
6. Wrist~roller-4 complete windings
7. Leverage bar twist-3 sets of 10
Grip Training (every chance-daily)
1. Gripping machine-5 sets of 5
2. Pinch gripping-5 sets of 5
3. Claw gripping-5 sets of 5
Finger Lifts
1. All five (left and right)
Wrist Training
1. Barbell rotation-5 sets of 5
2. Leverage bar-3 sets of 10
3. Extended leverage bar-3 sets of 5
Forearm Training
1. Reverse curl-3 sets of 10
2. Palm~up wrist curl-3 sets of 12
3. Palm~down wrist curl-3 sets of 12
4. Wrist~roller-wind up and
down once
(Note: Carry sponge gripper and
use daily as often as possible)
1. Reverse curl-3 sets of 10

2. Flexor wrist curl (B or D)-3

sets of 10
3. Extensor wrist curl (B or 0)-3
sets of 10
4. Wrist~roller-as much as you
can
Forearm Grip and Wrist
Exercises
1. Finger-finger lift
2. Grip-pinch grip, claw grip,
gripping machine
3. Forearm-palm up, palm down,
reverse curl
4. Wrist-leverage bar, barbell
rotation
----------------------------------------SHOULDER AND NECK
1. The Wrestler's Bridge

2. Upright Row
3. Standing Barbell (Military) Press
4. Clean and Press
5. Press Behind Neck
--------------------------------DALTS DORSI
Behind, Neck Pull, Down
Chin,up (Overhand)
Chinning to the Back of the Neck
punching with weights
-------------------BI_TRY
Dumbbell Kick~ Back + circulation dumbell
-----------------legs and calves
The Jefferson Lift (Straddle Squat)
Breathing Squat
---------------------------------------------------------------1. Stomach and waist (every day)
a. Sit,up
b. Side bend
c. Leg raises
d. Flag
e. Twist
f. Back bend
2. Flexibility (every day)
a. Front stretch
b. Side stretch
c. Hurdle stretch
d. Sit stretch
e. Sliding stretch
f. Front pulley stretch
g. Side pulley stretch

3. Weight training (Tuesday, Thursday, Saturday)

a. Clean and press-2 sets of 8
b. Squat-2 sets of 12
c. Pullover-2 sets of 8
d. Bench press-2 sets of 6
e. Good Mornings-2 sets of 8

Curl-2 sets of 8
a. Clean and press-4 sets of 6
b. Squat -4 sets of 6
c. Good morning-4 sets of 6
d. Bench press-4 sets of 5
e. Curl-4 sets of 6
* Endurance (stationary cycling)
a. Running (Monday, Wednesday, Friday)
b. Cycling (Tuesday, Thursday, Saturday)
c. Rope skipping (Tuesday, Thursday, Saturday)