Mixed Martial Arts

Sample weights: 1 hour drive time

Leading to a fight MMA, the exercises should be performed with less weight, greater strength, working on packaging in general.

Day 1: Chest and triceps

• Bench Press: 6 sets of 12 repetitions
• Incline Dumbbell Press: 4 sets of 10 repetitions
• With dumbbells: 3 sets 8 reps
• Crossover cable: 3 sets of 8 repetitions
• Triceps: 4 sets of 10 repetitions
• Pushdown Triceps: 4 sets 10 reps
• Shredders Skull: 3 sets 10 reps

Day 2: Back & Biceps

• Wide-Grip Pull-up: 4 sets of 6 reps
• Medium-Grip Pull-up: 4 sets 6 reps
• Narrow-Grip Pull-up: 4 sets 6 reps
• Seated Cable Row 4 sets 6 reps
• Stiff-Legged Deadlift: 4 sets 6 reps
• Deadlift: 4 sets 6 reps
• Preacher Curl: 4 sets 12 reps
• Hammer Curl: 3 sets 10 reps
• Incline Dumbbell Curl 3 Games of 10 repetitions

Day 3: Shoulders

• Overhead dumbbell press: 4 sets 10 reps
• Seated Dumbbell Press: 3 sets 10 reps
• Dumbbell Front Raise: 3 sets 10 reps
• Dumbbell Lateral Raise: 3 sets 10 reps
• Smith row of machines up to 4 sets 6 reps
• Barbell / Dumbbell shrug: 4 sets of 6 reps

Day 4: Legs

• Leg extension: 3 sets 10 reps
• Leg Curl: 3 sets 10 reps
• Narrow squatting Smith Machine: 4 sets of 6 reps
• Smith Middle squatting Machine: 4 sets of 6 reps
• Wide squatting Smith Machine: 4 sets of 6 reps
• Leg Press: 4 sets of 6 reps
• Deadweight with stiff legs: 4 sets 6 reps
• Extras: nitric oxide, creatine and glutamine

MMA muscular and cardio endurance training intense

1st Rnd: Pushing Muscular Endurance – 1 minute

• Spiderman Push-ups
• PlyPush-ups
• Mounted Drilling
• Push tire
• Hand Switch

2 Tour: Pulling Muscular Endurance – 1 minute

• Recline Pull-ups
• Liveweight Pull-Ups
• Push or pull tires
• Jumping Pull-Ups
• Heavy bag Twirl

Round 3: cardio endurance training – 1 Minute

• Airdyne Bike (70rpm)
• UBE Machine
• Tape slope (as rigid as possible)
• Windsprint Bike (permanent full-time)
• Airdyne Bike

4th round: bodybuilding Hybrid

• Jammer Machine
• An arm Sledge Hammer
• Medicine Ball extends
• Follower Ramp
• Transition Station

5 Second round: the more intense cycle – no rest periods

• Airdyne Bike (70rpm)
• UBE Machine
• Tape slope (as rigid as possible)
• Windsprint Bike (permanent full-time)

Airdyne Bike

MMA Supplementation Guide

About the Author:

Dr. Kevin Moseley has been involved with health and nutrition for over 20 years. He has written many articles on such topics as Nutritional Supplements, Bodybuilding supplements, weightlifting supplements, vitamins and minerals to name a few. He is also an onsite doctor for many sanctioned MMA and boxing events in United State. Dr. Moseley is a contributor in Sport Supplements, American Cage Fighter, and VitaHealth magazines to name a few.

Article Source: ArticlesBase.com – Intense MMA Workout Routine: Survive the Cage

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