Body Building Like an MMA Champ

Want to get a knockout fighter physique like your favorite MMA stars? Before you jump into a body fat loss and muscle gain program with the goal of building the upper body of an MMA champ, you need to know that those fighters that you look up to undergo an intense personal training. Competing for the MMA requires power, speed, strength, flexibility, endurance, mental toughness and a serious set of compound exercises. MMA fighters work every aspect of their fitness through functional movements and compound lifts. With the guidance of your personal trainer, get intense action workout with these MMA-tested routines:

Target Muscles: Chest, back, shoulders, arms, and abs
Workout Level: Beginner-Intermediate
Frequency: 45 minutes. Up to three times per week with at least a day of rest in between.

Complete each round as “straight sets”, finishing all three sets of each exercise before moving on. Rest as needed in-between each round and record how long it took to complete the workout.

Round One
1. Barbell Push Press 3 x 6
2. Alternating Medicine Ball Push-up 3 x 10 (each side)
3. MB Russian Twist 3 x 15 (each side)
Rest for up to two minutes

Round Two

1. Weighted Chin-ups 3 x 8
2. Dumbbell T-Push-up 3 x 5 (each side)
3. Medicine Ball Slam 3 x 15
Rest for up to two minutes

Round Three

1. Alternating Dumbbell Bench Press 3 x 10 (each side)
2. Towel Barbell Curl 3 x 10
3. Medicine Ball Woodchop 3 x 8 (each side)