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UnderGround Forums >> Lesnar's weight lifting routine for MMA!


1/23/09 1:26 PM
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Seamus619
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 "Lesnar trains twice a day four days per week. The morning workout focuses on fighting skills. The evening workout emphasizes running and weights, and he alternates a six-week power cycle (below) with a four-week conditioning cycle. Power workouts are typically preceded by wind sprints or elliptical trainer work. Conditioning workouts come after 2-mile runs, and his lifting focuses on circuits, high reps and negatives."


POWER CYCLE ROUTINE

MONDAY

CHEST, TRICEPS

EXERCISE SETS REPS

Bench Press (1) 6 12-1
Dumbbell Press (1) 4 6
Dumbbell Flye 3-4 8
Cable Crossover 3 8
Dip 4 8-10
Pressdown 4 6-8
Lying Triceps Extension 3 10

(1) Performed flat one week, incline the next, decline the third week.

TUESDAY

BACK, BICEPS

EXERCISE SETS REPS

Wide-Grip Pull-Up 4 6
Medium-Grip Pull-Up 4 6
Narrow-Grip Pull-Up 4 6
Close-Grip Pulldown 4 6
Seated Cable Row 4 6
Stiff-Legged Deadlift 4 6
Deadlift 6 12-1
EZ-Bar Preacher Curl 3 10
Hammer Curl 3 10
Seated Dumbbell Curl 3 10

THURSDAY

SHOULDERS

EXERCISE SETS REPS

Dumbbell Front Raise 3 10
Dumbbell Lateral Raise 3 10
Smith Machine Upright Row 4 6
Overhead Barbell Press 6 12-1
Seated Dumbbell Press 4 6
Barbell or Dumbbell Shrug 4 15

FRIDAY

THIGHS

EXERCISE SETS REPS

Leg Extension 3 10
Leg Curl 3 10
Narrow-Stance Smith Machine Squat 4 6
Medium-Stance Smith Machine Squat 4 6
Wide-Stance Smith Machine Squat 4 6
Leg Press 6 6
1/23/09 1:27 PM
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WatchinMMA
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 TTT
1/23/09 1:30 PM
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point312
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i just want to meet the Dr. that "made" him from a fat wrestler to a huge animal....
1/23/09 1:35 PM
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Seamus619
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point312 - i just want to meet the Dr. that "made" him from a fat wrestler to a huge animal....
wat
 
1/23/09 1:38 PM
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DW
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 when was he ever fat? 
1/23/09 1:44 PM
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CutDeep
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hmmm, if that's his real workout routine, it seems more like a bodybuilding workout than fighter's workout. But then again, if it's working why stop?
1/23/09 1:44 PM
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supraboy77
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 i can't believe athletes are still using the smith machine for anything but holding a towel.
1/23/09 1:52 PM
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Zeerus
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CutDeep - hmmm, if that's his real workout routine, it seems more like a bodybuilding workout than fighter's workout. But then again, if it's working why stop?


Body Builders tend to Pyrmiad or lift to failure more. GSP does 4/6 but does it in circuits.
1/23/09 1:59 PM
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EKPOGI
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thanks for the post.
1/23/09 2:00 PM
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Rali
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CutDeep - hmmm, if that's his real workout routine, it seems more like a bodybuilding workout than fighter's workout. But then again, if it's working why stop?


No doubt. He's doing flyes and cable crossovers? WTF?
1/23/09 2:03 PM
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Clichy
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http://www.staleytraining.com/articles/charles-staley/2009/10-strength-mistakes-made-by-martial-artists.htm
1/23/09 2:04 PM
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rvboy
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Rali - 
CutDeep - hmmm, if that's his real workout routine, it seems more like a bodybuilding workout than fighter's workout. But then again, if it's working why stop?


No doubt. He's doing flyes and cable crossovers? WTF?


Gotta keep all that muscle on that frame!!
1/23/09 2:07 PM
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paw
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I have a hard time believing that's Brock's actual routine.  Didn't the "all access" show play video of Brock doing something completely different?
1/23/09 2:09 PM
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PAGrappler412
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4L
1/23/09 2:33 PM
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Poindexter
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where'd you get that info?
1/23/09 2:36 PM
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themstiles
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I think that's an old article. Wouldnt be surprised if he's changed things up since then.

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