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Dana White's Workout

How the UFC President keeps his edge

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Before preparing for our cover shoot, White weighed 217 pounds. By cycling his carb intake and intensifying his workouts, he dropped over 20 pounds in four weeks, weighing in at 196 on the day of the shoot. "I'm glad Men's Fitness came along," he says. "I need a reason to work out. I've been boxing my whole life, so I get bored with it sometimes. When I get bored of boxing, I'll get more into lifting weights. We're trying to get my bench to 315 now."

RING CIRCLES:
Skips laterally around a boxing ring for a few minutes to warm up.

SHADOWBOXING:
Three rounds.

PAD WORK:
Throws punch combinations on focus mitts for four to six rounds.

MILE RUN:
White runs on the treadmill.

JUMP ROPE:
Nine minutes.

WEIGHT TRAINING:
White focuses on chest, shoulders, and triceps one day, then back, legs, and biceps another, alternating heavy and light days. "Chest day takes a long time," he says. "We're big into fuckin' benching." [Laughs].

See Also:
Three Things You Didn't Know
Dana White's Diet
The UFC Workout II
The Ultimate Fighting Fat-Loss Workout

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