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Build the Upper Body of an MMA Champ

Get a knockout fighter physique with this intense MMA-tested routine.

Competing in the Octagon requires a combination of strength, flexibility, endurance, power, speed, mental toughness and a big set of compound exercises. The sport has come a long way from the original beer-guzzling, bicep-curling, 300-lb. fighters to the cut and muscled physiques of takedown artists like Conor McGregor.

The MMA Workout to Build Muscle >>>

These athletes are now peak physical specimens who work every aspect of their fitness through various functional movements and compound lifts. Training for Warriors specializes in getting the average person to look like a top MMA fighter while bringing a philosophy that will get you mentally focused for any challenge you come across in life. The best part about our program is that you don’t have to get a roundhouse to the face and ruin that money-maker of yours. Plus, you’ll start to fill-out that shirt pretty nicely.

Try this upper body workout by TFW’s Director of Operations, John Annillo, C.S.C.S., the first in our MMA Body Series, that will help bring out your warrior within.

MMA Has Roots in the Ancient Olympics and More Hardcore Facts >>>

Target Muscles: 
Chest, Back, Shoulders, Arms, Abs
Workout Level:
Perform the workout up to three times per week with at least a day of rest in between.
Time Needed: 
45 minutes
How To Do It: 
Complete each round as “straight sets,” finishing all three sets of each exercise before moving on. Rest as needed between each round and record how long it took to complete the workout.

Round One

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

Round Two

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

Round Three

3a. Alternating Dumbbell Bench Press 3 x 10 (each side) 3b. Towel Barbell Curl 3 x 10 3c. Medicine Ball Woodchop 3 x 8 (each side) NEXT: How to perform these exercises >>



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