Intense MMA Workout Routine: Survive the Cage

sample strength training: 1 hour each workout Leading a rel = “nofollow” onclick = “javascript: up to a ‘pageTracker. _trackPageview (‘ / outgoing / article_exit_link ‘); brawlnutrition “href =” http://www.. com “> MMA Fight , the exercises on less weight, higher intensity, which are carried out on the general conditioning work.

Day 1: chest & triceps Bench Press: 6 sets 12 reps Incline dumbbell press: 4 sets of 10 reps dumbbell Flying: 3 sets of 8 reps Cable Crossover : 3 sets of 8 reps Triceps Dips: 4 sets 10 reps triceps Pushdowns: 4 sets 10 reps Skull Crushers: 3 sets of 10 repetitions

Day 2: Back & Biceps Wide-Grip Pull-Up: 4 sets 6 reps medium grip pull-up: 4 sets of 6 reps Narrow Grip Pull-Up: 4 sets 6 reps Seated Cable Row 4 sets of 6 reps with stiff-legged deadlift 4 sets of 6 reps Deadlift: 4 sets 6 reps Preacher Curls: 4 sets 12 reps Hammer Curls: 3 sets of 10 reps Incline Dumbbell Curl 3 sets 10 reps

Day 3: Shoulders Overhead Barbell Press: 4 sets 10 reps Seated dumbbell press: 3 sets of 10 reps Dumbbell Front Raise: 3 sets of 10 reps Dumbbell Lateral Raise: 3 sets of 10 reps Upright Row Smith Machine: 4 sets of 6 reps Barbell / Dumbbell Shrug: 4 sets of 6 reps

4 Tag: legs Leg extension: 3 sets of 10 reps Leg Curl: 3 sets of 10 reps Narrow Stance Squat Smith Machine: 4 sets of 6 reps Medium-Stance Squat Smith Machine: 4 sets of 6 reps Wide Stance Smith Machine Squat: Deadlift 4 sets 6 reps Leg Press: 4 sets of 6 reps with stiff legs: four sets of six repetitions Supplements: nitric oxide, creatine, glutamine MMA Intense Cardio & Muscular Endurance Training

1 Round: Pushing muscle endurance – 1 Minute Spiderman Push-ups-ups PlyPush punching Tire Mounted Push Switch

second hand Round: Pulling muscle endurance – 1 Minute Recline pull-ups pull-ups

body Pulling / Pushing Tire Jumping pull-ups, heavy bag Twirl third Round: Cardio Endurance – 1 minute Airdyne Bike (70 U / min) UBE Machine Incline treadmill (as steep as possible) wind sprint bike (standing full-time) Airdyne Bike

4 Round: Hybrid Strength Training Jammer Machine Medicine Ball One Arm Sledge Hammer proliferates Bear Crawls Transition Station

5 Round: Round Most Intense – No rest Airdyne Bike (70 U / min) UBE Machine Incline treadmill (as steep as possible) wind sprint bike (standing full-time)

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