Fight Split
Sport
Beginner
Machine strength
Plan Details
The Fight Split routine by JaredFerrera is a 4 day workout plan. It is a beginner level plan to achieve sport fitness goals.
MMA Split
Routine detail
Mon
Shoulder/Tris
Est. 0 min
11 exercises
Dumbbell Cuban Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 8 Reps
Dumbbell Tricep Kickback
3 Sets x 8 Reps
Tue
Glutes/Quads
Est. 0 min
8 exercises
Machine Leg Extension
3 Sets x 8 Reps
Cable Pull Through
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Cable Leg Kickback
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Wed
Back
Est. 0 min
7 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Smith Machine Bent-Over Row
3 Sets x 8 Reps
Smith Machine Deadlift
3 Sets x 8 Reps
Thu
Chest/Bis
Est. 0 min
10 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Spider Curl
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 8 Reps
Dumbbell Zottman Curl
3 Sets x 8 Reps
