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Manzy's Routine
Sport
Advanced
Machine strength
Plan Details
The Manzy's Routine routine by deanodirt is a 4 day workout plan. It is an advanced level plan to achieve sport fitness goals.
Create strength and conditioning to help with MMA training
Routine detail
Mon
Chest and Triceps
Est. 68 min
10 exercises
Barbell Bench Press
8 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Cable Incline Fly
3 Sets x 12,15,15 Reps
Machine Fly
3 Sets x 12,15,15 Reps
Cable Cross-Over
3 Sets x 12,15,15 Reps
Machine Assisted Dip
3 Sets
Cable Tricep Pushdown (V-Bar)
4 Sets x 12,15,15,15 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 12,15,15,15 Reps
Dumbbell Tricep Kickback
4 Sets x 12,15,15,15 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12,15,15,15 Reps
Tue
Back and Bicep
Est. 55 min
10 exercises
Machine Assisted Chin-Up
4 Sets x 12,15,15,15 Reps
Machine Lat Pulldown
4 Sets x 12,15,15,15 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12,15,15,15 Reps
Cable Seated Row
4 Sets x 12,15,15,15 Reps
Dumbbell One-Arm Row
4 Sets x 12,15,15,15 Reps
Machine Reverse Fly
4 Sets x 12,15,15,15 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12,15,15,15 Reps
Barbell Drag Curl
3 Sets x 12,15,15 Reps
Dumbbell Alternating Preacher Curl
3 Sets x 12,15,15 Reps
Barbell Curl
3 Sets
Wed
Legs
Est. 90 min
9 exercises
Machine Leg Press
6 Sets x 10,12,12,12,12,12 Reps
Smith Machine Squat
6 Sets x 20 Reps
Machine Leg Extension
6 Sets x 20 Reps
Dumbbell Lunge
4 Sets x 12,15,15,15 Reps
Dumbbell Step-Up
4 Sets x 12,15,15,15 Reps
Machine Leg Curl (Prone)
6 Sets x 12,15,15,15,15,15 Reps
Calf Press On Leg Press
6 Sets x 30 Reps
Machine Seated Leg Curl
3 Sets x 12,15,15 Reps
Machine Single-Leg Curl
3 Sets x 12,15,15 Reps
Thu
Shoulders and ABS
Est. 71 min
8 exercises
Cable External Rotation
3 Sets x 12,15,15 Reps
Cable Internal Rotation
3 Sets x 12,15,15 Reps
Smith Machine Shoulder Press
3 Sets x 100 Reps
Dumbbell One-Arm Front Raise
3 Sets x 20 Reps
Dumbbell Shoulder Raise
3 Sets x 12,15,15 Reps
Cable Kneeling Crunch
3 Sets x 12,15,15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12,15,15 Reps
Plank
3 Sets
