mmaDAVE 
"GET BIG."
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CLICK READ MORE IF ANYONE IS IN NEED OF SOME WORKOUT ROUTINES. MMADAVE'S WORKOUT.
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CARDIO EVERY DAY*:
TWO 3 MINUTE ROUNDS ON PUNCHING BAG + 1 MILE RUN.
1-3 HOURS OF JUDO + SAMBO + KICKBOXING.
FOREARMS*:
CAPTAINS OF CRUSH EVERY MINUTE WHILE DRIVING IN MY CAR.
*BULKING = 4-5 SETS X 8-10 REPS (PER EXERCISE)*
*CUTTING = 4-5 SETS X 15-25 REPS (PER EXERCISE)
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CHEST DAY: ACTUAL WORKOUT:
INCLINE BENCH PRESS 4-5 SETS X 8-10 REPS
FLAT BENCH PRESS 4-5 SETS X 8-10 REPS
DECLINE BENCH PRESS 4-5 SETS X 8-10 REPS
INCLINE/DECLINE/FLAT DUMBELL PRESSES 4-5 SETS X 8-10 REPS
CLOSE GRIP DUMBELL PRESSES 4-5 SETS X 8-10 REPS
WIDE GRIP BENCH PRESS 4-5 SETS X 8-10 REPS
SLOW FLIES 4-5 SETS X 8-10 REPS
PUSH UPS TO FAILURE 2 SETS
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BACK AND SHOULDER DAY:
VARIETIZE THESE WORKSOUTS TO DIMINISH PLATEAU*
MILITARY BENCH PRESS 4-5 SETS X 8-10 REPS
DUMBBELL SHOULDER PRESSES 4-5 SETS X 8-10 REPS
PULL UPS TO FAILURE 2 SETS
BENT OVER ROWS 4-5 SETS X 8 REPS
DUMBBELL RAISES/ FORWARD+SIDES 4-5 SETS X 8-10 REPS
BENT OVER SINGLE ARM LOW ROWS 4-5 SETS X 8-10 REPS
SHRUGS + SHRUG & HOLD 4-5 SETS X 8-10 REPS
LAT PULL DOWN + LOW ROW PULLEY 4-5 SETS X 8-10 REPS
ARNOLD PRESSES 4-5 SETS X 8-10 REPS
UPRIGHT ROWS 4-5 SETS X 8-10 REPS
DUMBELL RAISES 4-5 SETS X 8-10 REPS
LATERAL RAISES 4-5 SETS X 8-10 REPS
DEADLIFTS 4-5 SETS X 8-10 REPS
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BICEP AND TRICEP DAY: VARIETIZE TO DIMINISH PLATEAU*
INCLINE DUMBELL CURL 4-5 SETS X 8-10 REPS
PREACHER CURL 4-5 SETS X 8-10 REPS
CABLE CURLS 4-5 SETS X 8-10 REPS
HAMMER CURLS 4-5 SETS X 8-10 REPS
SKULL CRUSHERS 4-5 SETS X 8-10 REPS
SLOW DUMBELL CURLS 4-5 SETS X 8-10 REPS
DIPS 4-5 SETS X FAILURE
HORIZONTAL LEG DIPS 4-5 SETS X FAILURE
TRICEP PRESS 4-5 SETS X 8-10 REPS
CABLE TRICEP PULL DOWNS 4-5 SETS X 8-10 REPS
TRICEP KICK BACKS 4-5 SETS X 8-10 REPS
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AB AND LEG DAY: ACTUAL WORKOUT:
HACK SQUAT 4-5 SETS X 8-10 REPS
BARBELL SQUATS 4-5 SETS X 8-10 REPS
LEG PRESS 4-5 SETS X 8-10 REPS
DECLINE SIT-UPS 2 SETS TO FAILURE WEIGHTED
ROMAN CHAIR LEG LIFTS 2 SETS TO FAILURE
AB RIPPER X = 11 GROUND EXCERSISES 25 REPS EACH
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