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post #22 of (permalink) Old 03-01-2009, 01:37 PM
Pepe's Avatar
Join Date: Sep 2008
Location: chicago
Posts: 209
Originally Posted by 1krr View Post
monday-chest, incline, flat bench, 9 sets of flys (incline, pec deck, cable crossovers. run 2 miles

tuesday-back pull ups superset with straight arm pull downs, dead lifts, bent over rows, one arm rows, seated rows. run 2 miles

wednesday-run 1 mile before work, mma training 2 hours(boxing, muay tai, jiu jitsu)

thursday-shoulders overhead press, upright rows, front mid and rear delt isolations, dumbbell shoulder shrugs and behind the back shrugs with bar.

Friday- legs and arms, squats, leg press, leg extensions, hammy curls, calf raises, arms is multiple sets of curls and extensions

saturday- 2 hours mma- boxing muay tai and jiu jitsu. lots of cardio

sunday relaxxxxxx!
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