DragonMGF 
"I want to start doing cardio every day, hitting the gym every day, and eating healthy. I would love to drop to 185 so I can start working on my fighting career."
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All days I start out with an early morning run, then, whenever I hit the gym, these are my basic routines.
Monday (chest/shoulder)
Bench 4x10
Side DB raises 4x12
Incline Bench 4x10
Smith Military press 4x10
Bent over BB rows 4x10
DB flys 4x10
Cardio
Tuesday (Legs)
Squat 4x10
Front squat 4x10
Leg extension 4x10
Hamstring pulls 4x10
Calf raises 4x10
Cardio
Wednesday (abs/lower back)
Med Ball curls 4x20
Med Ball Leg raises 4x20
Med ball transitions 4x20
Hanging leg raises 4x20
Med Ball Hypers 4x20
Superman's 4x15
Cardio
Thursday (Bi/tri/forearms)
DB curls 4x10
DB extensions 4x10
Wrist wrap ups 4x5
Wrist curls 4x10
Tricep pull down 4x10
Nunchaku 30 mins
cardio
Friday (upper/middle back)
Seated Rows 4x10
Lat Pull down 4x10
Reverse flys 4x10
Chainsaw pulls 4x10
Sat (repeat wednesday)
sunday rest |
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