Daily Training

Monday Tuesday Wednesday

02:00 PM – 02:15 PM WP WP WP
02:20 PM – 04:20 PM PNLG PNLG PNLG
04:20 PM – 07:00 PM FTB FTB FTB
07:00 AM – 07:20 AM RFW RFW RFW
07:20 PM – 07:50 PM DTFW DTFW DTFW
07:50 PM – 11:00 PM WRK WRK WRK
11:00 PM – 12:00 AM QI GONG QI GONG QI GONG
12:00 AM – 03:00 AM WRK WRK WRK
03:00 AM – 03:30 AM CND CND CND
03:30 AM – 08:00 AM WRK WRK WRK
08:00 AM – 08:30 AM DTFW DTFW DTFW
08:30 AM – 09:30 AM STR STR STR
09:30 AM – 10:30 AM FTB FTB FTB
10:30 AM – 02:30 PM BD BD BD

ABRV. TERM TIME (HR/MN) TIME (MN)

WP WAKE UP 1 HR 45 MN 105 MN
PNLG PANLONG 14 HR 0 MN 840 MN
JB JI BU 3 HR 30 MN 210 MN
DTFW DRIVE TO FROM WORK 04 HRS 0 MN 120 MN
WRK WORK 48 HRS O MN 2880 MN
STR STRENGTH TRAINING 7 HR 0 MN 420 MN
CND CONDITIONING 3 HR 30 MN 210 MN
FTB FREE TIME BLOCK 21 HRS 0 MN 1260 MN
DNR DINNER 7 HR 0 MN 420 MN
SPR SPEAR 3 HR 30 MN 210 MN
BW BOW
QG QI GONG 7 HR O MN 420 MN
RFW READY FOR WORK 2 HR 15 MN 135 MN
SHR SHOWER 1 HR 45 MN 105 MN
BD BED 38 H% 15 MN 2286 MN
FRM FORM TRAINING 3 HR 30 MN 210 MN
SCH SCHOOL
PVT PRIVATE TRAINING
CLS CLASS 1 HR 0 MN 60 MN

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 Daily Training

Thursday Friday Saturday Sunday

WP WP WP WP
PNLG PNLG PNLG PNLG
FTB FTB FTB FTB
RFW RFW RFW RFW
DTFW DTFW DTFW DTFW
WRK WRK WRK WRK
QI GONG QI GONG QI GONG QI GONG
WRK WRK WRK WRK
CND CND CND CND
WRK WRK WRK WRK
DTFW DTFW DTFW DTFW
STR STR STR STR
FTB FTB FTB FTB
BD BD BD BD

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 Xin Yi Liu He Quan Training

ABRV. TERM TIME (HR/MN) TIME (MN)

WP WAKE UP 1 HR 45 MN 105 MN
PNLG PANLONG 14 HR 0 MN 840 MN
JB JI BU 3 HR 30 MN 210 MN
DTFW DRIVE TO FROM WORK 04 HRS 0 MN 120 MN
WRK WORK 48 HRS O MN 2880 MN
STR STRENGTH TRAINING 7 HR 0 MN 420 MN
CND CONDITIONING 3 HR 30 MN 210 MN
FTB FREE TIME BLOCK 21 HRS 0 MN 1260 MN
DNR DINNER 7 HR 0 MN 420 MN
SPR SPEAR 3 HR 30 MN 210 MN
BW BOW
QG QI GONG 7 HR O MN 420 MN
RFW READY FOR WORK 2 HR 15 MN 135 MN
SHR SHOWER 1 HR 45 MN 105 MN
BD BED 38 H% 15 MN 2286 MN
FRM FORM TRAINING 3 HR 30 MN 210 MN
SCH SCHOOL
PVT PRIVATE TRAINING
CLS CLASS 1 HR 0 MN 60 MN
ABRV. TERM TIME (HR/MN) TIME (MN)

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 Conditioning Routine

Monday Tuesday Wednesday Thursday

STRENGTH FLEXIBILITY ENDURANCE SPEED

BACK & ARMS CHEST & SHOULDERS LEGS & ABS BACK & ARMS

CURCUIT ONE CURCUIT ONE CURCUIT ONE CURCUIT ONE

BICEPS CHEST LEGS BICEPS
----- CARDIO – CYCLING ----- CARDIO – RUNNING
----- INCLINE DMB HMMR
----- CARDIO – CYCLING ----- BARBELL BENCH PRESS ----- CALF RAISES CURLS
----- DUMBBELL SKULL
----- INC DMB HMMR CURLS ----- INCLINED BENCH PRESS ----- LEG PRESS CRUSHERS
----- BRB CURLS ----- INCLINE BENCH BUTTERF----- WEIGHTED SQUAT
---- CHEAT DMB CURLS ----- BARBELL LUNGES TRICEPS
----- LEG CURLS ----- DUMBBELL TRICEP CURLS
----- BARBELL OVERHEAD
TRICEPS ----- WALL SQUATS TRICEP EXENTESION
----- DMB TRICEP CURLS ----- RUSSIAN LUNGES
----- BRB OVER/H TRICEP
CURLS SHOULDERS ----- WALKING LUNGES BACK
----- WIDE GRIP LATERAL
---- DIPS ----- DUMBBELL SHRUGS PULL DOWNS
----- BENT OVER DUMBBELL
----- LATERAL DUMBBELL RAI ABS ROWS
BACK ----- SIDE DUMBBELL RAISES ----- SIT UPS (DECLINE) ----- T-BAR ROWS
----- WIDE GRIP LATERAL
PULL DOWNS ----- MILITARY PRESS ----- RUSSIAN TWIST (DECLINE)
----- DEAD LIFTS
----- BENT OVER DUMBBELL
ROWS ---- FRONT WEIGHT RAISES ----- LEG UPS
----- T-BAR ROWS ----- AB WHEEL CIRCUIT TWO
----- DEAD LIFTS CIRCUIT TWO
----- PULL UPS CIRCUIT TWO SPEED TRAINING
FLEXIBILITY TRAINING ----- CYCLING
CIRCUIT TWO ----- STANDING TOE TOUCH ENDURANCE TRAINING ----- JUMPING ROPE
STRENGTH TRAINING ----- BACK BEND ----- CYCLING ----- SLED PULLING
----- PUSH UPS ----- SIDE BEND L/R ----- JUMPING ROPE ----- HEAVY HAMMER
----- SQUAT THRUSTS ----- SPREAD LEGS ON GROU ----- TIRE FLIPPING AND PULL ----- TIRE FLIPPING
----- SIT UPS ----- GRAB LEG FROM BACK ----- HAMMER TO TIRE ----- HEAVY BAG
----- DIPS ----- ARMS OVER HEAD ----- BAG STRIKING (WALL BAG)
----- SQUATS ----- ARMS BEHIND BACK ----- HEAVY BAG STRIKING
----- RUSSIAN LUNGES ----- SITTING LEGS OPEN T/T ----- SPARRING

----- SUPERMAN ----- BUTTERFLY STRETCH ----- SPEED BAG

----- PLANKS ----- CALF STRETCH ----- DUMMY THROWING
-----LEG UPS WITH MEDICINE
BALL ----- BACK BRIDGE
----- BICEP CURLS
----- ROLL THE WEIGHT
----- RUSSIAN LUNGES
CIRCUIT THREE CIRCUIT THREE CIRCUIT THREE

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 Conditioning Routine

CIRCUIT THREE
GADA TRAINING GADA TRAINING GADA TRAINING
GADA TRAINING 2 ARM BACK SWING 2 ARM BACK SWING 2 ARM BACK SWING
----- 2 ARM BACK SWING 1 ARM BACK SWING 1 ARM BACK SWING 1 ARM BACK SWING
----- 1 ARM BACK SWING
----- GADA SQUATS

CIRCUIT FOUR GRIP TRAINING GRIP TRAINING GRIP TRAINING

GRIP TRAINING GRIP TRAINING GRIP TRAINING GRIP TRAINING
----- GRIP TRAINING GRIP JARS GRIP JARS GRIP JARS
----- GRIP JARS
IRON CONDITIONING IRON CONDITIONING IRON CONDITIONING
CIRCUIT FIVE IRON HAND CONDITIONING IRON HAND CONDITIONING IRON HAND CONDITIONING
IRON CONDITIONING - MUNG BEAN BAG ROUTINE - MUNG BEAN BAG ROUTINE - MUNG BEAN BAG ROUTINE
----- IRON HAND COND --- BACK OF HAND --- BACK OF HAND --- BACK OF HAND
----- IRON BODY COND. --- KNIFE OF HAND --- KNIFE OF HAND --- KNIFE OF HAND
----- IRON ARM COND. --- PALM OF HAND --- PALM OF HAND --- PALM OF HAND
----- IRON LEG COND. --- FIST OF HAND --- FIST OF HAND --- FIST OF HAND
--- EAGLE CLAW --- EAGLE CLAW --- EAGLE CLAW

IRON BODY CONDITIONING IRON BODY CONDITIONING IRON BODY CONDITIONING

LAT CONDITIONING LAT CONDITIONING LAT CONDITIONING
--- RICE BAG TO LATS --- RICE BAG TO LATS --- RICE BAG TO LATS

TORSO CONDITIONING TORSO CONDITIONING TORSO CONDITIONING

--- RICE BAG TO TORSO --- RICE BAG TO TORSO --- RICE BAG TO TORSO
--- METAL HITTER TO TORSO --- METAL HITTER TO TORSO --- METAL HITTER TO TORSO

ARM CONDITIONING ARM CONDITIONING ARM CONDITIONING

--- TIGER WHIPS TAIL ON TRE --- TIGER WHIPS TAIL ON TRE --- TIGER WHIPS TAIL ON TRE
--- BONE ROLLING --- BONE ROLLING --- BONE ROLLING
--- METAL HITTER --- METAL HITTER --- METAL HITTER

IRON LEG CONDITIONING IRON LEG CONDITIONING IRON LEG CONDITIONING

SHIN CONDITIONING SHIN CONDITIONING SHIN CONDITIONING
--- BONE ROLLING --- BONE ROLLING --- BONE ROLLING
--- METAL HITTER --- METAL HITTER --- METAL HITTER

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 Conditioning Routine

Friday Saturday Sunday

STRENGTH ENDURANCE FLEXIBILITY

CHEST & SHOULDERS LEGS & ABS OFF

CURCUIT ONE CURCUIT ONE

CHEST LEGS

----- BARBELL BENCH PRESS ----- CALF RAISES

----- INCLINED BENCH PRESS ----- LEG PRESS

----- INCLINE BENCH BUTTERF----- WEIGHTED SQUAT
----- BARBELL LUNGES
L TRICEP CURLS ----- LEG CURLS

----- WALL SQUATS

----- RUSSIAN LUNGES

SHOULDERS ----- WALKING LUNGES

----- DUMBBELL SHRUGS

----- LATERAL DUMBBELL RAI ABS

----- SIDE DUMBBELL RAISES ----- SIT UPS (DECLINE)

----- MILITARY PRESS ----- RUSSIAN TWIST (DECLINE)

---- FRONT WEIGHT RAISES ----- LEG UPS

----- AB WHEEL CURCUIT ONE
CIRCUIT TWO FLEXIBILITY TRAINING
CIRCUIT TWO ----- STANDING TOE TOUCH
STRENGTH TRAINING ----- BACK BEND
PUSH UPS ENDURANCE TRAINING ----- SIDE BEND L/R
SQUAT THRUSTS ----- CYCLING ----- SPREAD LEGS ON GROUND
SIT UPS ----- JUMPING ROPE ----- GRAB LEG FROM BACK
DIPS ----- TIRE FLIPPING AND PULL ----- ARMS OVER HEAD
SQUATS ----- HAMMER TO TIRE ----- ARMS BEHIND BACK
RUSSIAN LUNGES ----- BAG STRIKING (WALL BAG----- SITTING LEGS OPEN T/TCH
SUPERMAN ----- HEAVY BAG STRIKING ----- BUTTERFLY STRETCH
PLANKS ----- SPARRING ----- CALF STRETCH
LEG UPS WITH MEDICINE
BALL ----- SPEED BAG ----- BACK BRIDGE
BICEP CURLS ----- DUMMY THROWING

ROLL THE WEIGHT

RUSSIAN LUNGES

CIRCUIT THREE CIRCUIT THREE

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 Conditioning Routine

GADA TRAINING GADA TRAINING

2 ARM BACK SWING 2 ARM BACK SWING
1 ARM BACK SWING 1 ARM BACK SWING

GRIP TRAINING GRIP TRAINING

GRIP TRAINING GRIP TRAINING
GRIP JARS GRIP JARS

IRON CONDITIONING IRON CONDITIONING

IRON HAND CONDITIONING IRON HAND CONDITIONING
- MUNG BEAN BAG ROUTINE - MUNG BEAN BAG ROUTINE
--- BACK OF HAND --- BACK OF HAND
--- KNIFE OF HAND --- KNIFE OF HAND
--- PALM OF HAND --- PALM OF HAND
--- FIST OF HAND --- FIST OF HAND
--- EAGLE CLAW --- EAGLE CLAW

IRON BODY CONDITIONING IRON BODY CONDITIONING

LAT CONDITIONING LAT CONDITIONING
--- RICE BAG TO LATS --- RICE BAG TO LATS

TORSO CONDITIONING TORSO CONDITIONING

--- RICE BAG TO TORSO --- RICE BAG TO TORSO
--- METAL HITTER TO TORSO --- METAL HITTER TO TORSO

ARM CONDITIONING ARM CONDITIONING

--- TIGER WHIPS TAIL ON TRE --- TIGER WHIPS TAIL ON TREE
--- BONE ROLLING --- BONE ROLLING
--- METAL HITTER --- METAL HITTER

IRON LEG CONDITIONING IRON LEG CONDITIONING

SHIN CONDITIONING SHIN CONDITIONING
--- BONE ROLLING --- BONE ROLLING
--- METAL HITTER --- METAL HITTER

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