Fight Split

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4 DAYS - Sport Specific - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

MMA Split

Shoulder/Tris 11 exercises, 0 min

Dumbbell Cuban Press	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Cable Rope Face Pull	3x8 reps	rest: 60s
Machine Tricep Extension	3x8 reps	rest: 60s
Dumbbell Reverse Fly	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Dumbbell Upright Row	3x8 reps	rest: 60s
Dumbbell Tricep Extension (Supine)	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Cable Rope High Pulley Tricep Extension	3x8 reps	rest: 60s
Dumbbell Tricep Kickback	3x8 reps	rest: 60s

Glutes/Quads 8 exercises, 0 min

Machine Leg Extension	3x8 reps	rest: 60s
Cable Pull Through	3x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
Cable Leg Kickback	3x8 reps	rest: 60s
Machine Seated Leg Curl	3x8 reps	rest: 60s
Barbell Hip Thrust	3x8 reps	rest: 60s
Kettlebell Goblet Squat	3x8 reps	rest: 60s
Barbell Bulgarian Split Squat	3x8 reps	rest: 60s

Back 7 exercises, 0 min

Chest/Bis 10 exercises, 0 min

Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Spider Curl	3x8 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 60s
Cable Bicep Curl	3x8 reps	rest: 60s
Cable Lower Chest Raise	3x8 reps	rest: 60s
Dumbbell Hammer Curl	3x8 reps	rest: 60s
Cable Mid Chest Crossover	3x8 reps	rest: 60s
Cable Rope Hammer Curl	3x8 reps	rest: 60s
Dumbbell Incline Bench Press (Hammer Grip)	3x8 reps	rest: 60s
Dumbbell Zottman Curl	3x8 reps	rest: 60s