Pound_4_Pound 
"Starting to train for my last MMA fight on January 9th."
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Monday
Bench x6 - 8,6,4,3,2, 225 burnout
super sets
1a. Heavy dumbbell flies x4 - all sets to failure
1b. Heavy dumbbell incline x4 - all sets to failure
2a. Heavy decline x4 - " "
2b. clap pushups x4 - " "
3a. Squats x5 - 10,10,8,8,6
3b. weighted dips x5 - all sets to failure
upper and lower Ab Rotations - 400-500 reps
12 min - HIIT
Tuesday
All super sets
1a. pullups x4 - palms out regular, palms in regular, palms out wide, triangle bar/rope - all sets to failure
1b. straight arm pull downs x4 - " "
2. super pulldowns 10x15 - (ask for description)
3a. machine rows x4 - all sets to failure
3b. lower back cable rows x4 - " "
4a. hyper extensions wtih 45 lb plate x4 - " "
4b. Calf raises x4 - " "
5a. Russian Dead Lifts x4 - " "
5b. power cleans x4 - " "
6a. reverse flies x4 - " "
6b. serratus machine x4 - " "
7a. rope tricep pulldowns x4 - " "
7b. heavy bar curls
8a. reverse grip single arm tricep pulldown x4 - " "
8b. Dumbbell curls x4 - " "
9a. tricep kickbacks x4 - " "
9b. cable curls x4 - " "
oblique Ab rotations - 400-500 reps
10 min HIIT
Wednesday
Heavy military press x5 - 10-8-6-6-4
Arnold press x4 - to failure
Super sets
1a. lateral raises x4 - to failure
1b. front raises x4 - " "
2. cable rear dealts x4 - " "
3a. heavy high pulls x4 - " " (start from power clean position)
3b. behind the back shoulder shrugs x4 - " "
4a. leg press x4 - " " regular, wide, close, regular
4b. dumbbell shrugs
upper and lower Ab rotations - 400-500 reps
14 min HIIT
Thursday - Same as monday
Friday - Same as Tuesday
Saturday - Same as Wednesday
Sunday - off (thank God!) |
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