The following workout is designed to hit both strength and a decent amount of volume (endurance for when I sign back up to an MMA gym) within the 45-50 minute time frame before cortisol levels raise again. I'll hit my major muscle groups twice a week with this program and heavy compound movements will be utilized for more testosterone activity. Wish me luck and I hope you enjoy following my progress.

Day 1

Neck Presses 5x5

Incline DB Presses 3x8-10, 1x12-15

Rows 4x8-10

Deadlifts 5x5

Day 2

Squats 5x5

SLDL's 4x10-12

Military Presses 4x8-10

DB OH Presses 3x10-12

Calf Presses 4x25

Day 3

Standing Cable Flyes 3x10-12

Neck Presses 3x12-15

Dips 3x8-10

Shrugs 4x8-10

Cable Rows 4x8-10

Day 4

Squats 4x8-10

SL Presses 4x8-10

Arnold Presses 4x8-10

Preacher Curls 3x8-10

Rope Ext's 3x8-10



CORE 4x8-10 movement POST WORKOUT for days 1-4.

Days 5-7 cardio sessions.

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Next Big Thing: Cain Velasquez

5'9 - 190 lbs.
Deadlift: 520
Squat: 415
Bench: 315
40 time: 4.6