ItalianStalian7 
"I would like to decrease my body fat percentage down to 7-8% at a ripped 195-190 lbs. I also want to get 20+ pull-ups and become a good runner. Basically I want to become an ANIMAL."
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Fight Round Circuit Training
Want a program that will increase your stamina, power, strength, conditioning, and your physique? Well than this Ultimate Fighting inspired workout is for you. Complete the circuit (non-stop exercises) for 5 minutes 30 seconds for 2-6 sets. Just add sets, as well as weight and intensity, each week to get into fighting shape.
Days: 1,3,5,6 (Circuits for large muscle groups)
Day 1
Chest
• Dumbbell One-hand Swing (20 reps per hand)
• Swiss Ball One Armed Dumbbell Press (5 reps per hand)
• Standing Cable Chest Press Squat (10 per side) (low cable pulley)
• Incline Smith Machine Bench Throw (10 reps)
• One Armed Barbell Squat and Punch (10 per side)
• Leg Press (15 reps)
• Standing Cable alternating Chest Punch (20 reps) (low cable pulley)
Cardio (optional): 5 minute fast runs (try for three rounds with one minute of rest in between rounds)
Day 3
Back
• Dumbbell Snatch (10 per arm)
• Dumbbell Deadlift (20 reps)
• Renegade Row (10 per side)
• Cable Squat Row (20 reps) (pulley at bottom)
• Bulgarian Squat (15 reps)
• Heavy Ground Dumbbell One arm row (5 reps)
Cardio (optional): Hill Sprints
Day 5
Shoulders
• Hang Power Clean (20 reps)
• One-hand dumbbell high pull (5 reps per arm) (from ground)
• Dumbbell Push Press (5 reps with one arm)
• Overhead Barbell Squat (10 reps)
• Dumbbell Shrug (20 reps)
• Smith Machine Seated Shoulder Throw (10 reps)
Cardio (optional): Bike- 3 miles
Day 6
Triceps/Biceps
• Smith Machine Close Grip Bench Press (10 reps)
• Barbell Curl (10 reps)
• Reverse Cable Press down (20 reps)
• Cable Curl (20 reps)
Cardio: Time Sprints- 1 min. sprint/1 min. walk
Ironclad Cardio
Complete circuits twice performing each exercise for one minute straight. Rest only long enough to get to the next move.
Tuesday/Thursday/Saturday
Advanced Workout
Squat Jump
Push-Up
Thruster
Weight plate Woodchop
Walking Lunge
Medicine Ball Squat Throw
Dumbbell Swing
Plank
Jump Rope or Body weight squat
Assisted Pull-Up
Clean and Jerk
Dumbbell Shadowboxing |
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