FRANK MIR UFC FIGHTER WEIGHT LIFTING REGIME

[PÂßlØ €§©ØßÀ®]

DAY 1 PUSH
incline bench press/3sets/5-6reps/
military press/3sets/5-6reps/
arnold press/3sets/5-6reps/
one arm dumbell chest press/3sets/5-6reps/
close-grip bench pres/3sets/12-15reps/
lying french press/3sets/12-15/reps/

DAY 2 PULL
Pull up/4sets/10reps/
Lat Pulldown/3sets/15reps/
standard deadlift/4sets/5-6reps/
bent-over row/3-5sets/5-6reps/
barbell shrug/3sets/5-6reps/
barbell curl/3sets/12-15reps/

DAY 3 LEGS
barbell squat/3sets/5-6reps/
walking lunge/3sets/various reps/
one-leg-stiff-legged dumbell deadlift/3sets/12-15reps/

i wouldn't try this until you've been doing bodybuilding for at least 6months.

[FЯëSH]

Nice......! I need more rep i'll prop you later

[Teck]

props fam. ima try this...
thanks

- Teck

[Toronto_Gangsta]

this is like intense traning shit..fuk that