Pushtoday
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[h=1]Brock Lesnar Muscle Building and MMA Workout[/h]
Brock Lesnar was born in on July 12, 1977 in the rural town of Webster, South Dakota. He grew up there and attended Webster High School. There he had a wrestling record of 33–0–0 in his senior year. Though he was a star on the wrestling team he was not a star student, he admittedly finished last in his class of 54 students. After high school he went on to Bismarck State College in North Dakota for 2 years where he was a 2 time Junior College All American, he then transferred to The University of Minnesota where he would win 2 Big 10 championships and take second place at the NCAA tournement in 1999 and become the 2000 NCAA heavyweight national champ.
When his college wrestling career ended Lesnar made his way to the world of professional wrestling with the WWE from 2002-2004 where he became a 3 time champion and was the youngest champion of all time at the age of 25. He also won the 2002 King of the Ring and the 2003 Royal Rumble. After leaving the WWE he perused a pro football career, he tried out with the Minnesota Vikings but was cut from the team at the end of pre season. He then went back to professional wrestling this time in Japan from 2005-2007 where he was again champion.
In 2007 Lesnar made his debut in the UFC. Many were skeptical as to how he might do but after losing his first match to Frank Mir he went on to become heavyweight champion and avenge his loss to Mir. He battled diverticulitis off and on during his UFC career and would lose his belt to Cain Valazquez and then lose once more to Alistair Overeem before retiring from the UFC . He has since returned to the WWE.
[h=3]Workout
[/h]Below is the workout Brock uses to build his size and strength, further down you will find the cardio and endurance training routine he used for his MMA training.
Day1: Chest/Triceps
Bench Press: 6 sets of 12 reps
Incline Dumbbell Press: 4 sets of 10 reps
Dumbbell Flyes: 3 sets of 8 reps
Cable Crossovers: 3 sets of 8 reps
Triceps Dips: 4 sets of 10 reps
Triceps Pushdowns: 4 sets of 10 reps
Skull Crushers: 3 sets of 10 reps
Day 2: Back/Biceps
Wide-Grip Pull-Up: 4 Sets 6 reps
Medium-Grip Pull-Up: 4 Sets 6 reps
Narrow-Grip Pull-Up: 4 Sets 6 reps
Seated Cable Row: 4 Sets 6 reps
Stiff-Legged Deadlift: 4 Sets 6 reps
Deadlift: 4 Sets 6 reps
Preacher Curl: 4 Sets 12 reps
Hammer Curl: 3 Sets 10 reps
Incline Dumbbell Curl 3 Sets 10 reps
Day 3: Shoulders
Overhead Barbell Press: 4 sets of 10 reps
Seated Dumbbell Press: 3 sets of 10 reps
Dumbbell Front Raise: 3 sets of 10 reps
Dumbbell Lateral Raise: 3 sets of 10 reps
Smith Machine Upright Row: 4 sets of 6 reps
Barbell/Dumbbell Shrug: 4 sets of 6 reps
Day 4: Legs
Leg Extension: 3 sets of 10 reps
Leg Curl: 3 sets of 10 reps
Narrow-Stance Smith Machine Squat: 4 sets of 6 reps
Medium-Stance Smith Machine Squat: 4 sets of 6 reps
Wide-Stance Smith Machine Squat: 4 sets of 6 reps
Leg Press: 4 sets of 6 reps
Stiff-Legged Deadlift: 4 Sets 6 reps
[h=3]Cardio and MMA Training[/h][h=4]Grappling Training: 4 times a week[/h]
First Round: Pushing Muscular Endurance Round 1 Minute
Brock Lesnar was born in on July 12, 1977 in the rural town of Webster, South Dakota. He grew up there and attended Webster High School. There he had a wrestling record of 33–0–0 in his senior year. Though he was a star on the wrestling team he was not a star student, he admittedly finished last in his class of 54 students. After high school he went on to Bismarck State College in North Dakota for 2 years where he was a 2 time Junior College All American, he then transferred to The University of Minnesota where he would win 2 Big 10 championships and take second place at the NCAA tournement in 1999 and become the 2000 NCAA heavyweight national champ.
In 2007 Lesnar made his debut in the UFC. Many were skeptical as to how he might do but after losing his first match to Frank Mir he went on to become heavyweight champion and avenge his loss to Mir. He battled diverticulitis off and on during his UFC career and would lose his belt to Cain Valazquez and then lose once more to Alistair Overeem before retiring from the UFC . He has since returned to the WWE.
[h=3]Workout
[/h]Below is the workout Brock uses to build his size and strength, further down you will find the cardio and endurance training routine he used for his MMA training.
Day1: Chest/Triceps
Bench Press: 6 sets of 12 reps
Incline Dumbbell Press: 4 sets of 10 reps
Dumbbell Flyes: 3 sets of 8 reps
Cable Crossovers: 3 sets of 8 reps
Triceps Dips: 4 sets of 10 reps
Triceps Pushdowns: 4 sets of 10 reps
Skull Crushers: 3 sets of 10 reps
Day 2: Back/Biceps
Wide-Grip Pull-Up: 4 Sets 6 reps
Medium-Grip Pull-Up: 4 Sets 6 reps
Narrow-Grip Pull-Up: 4 Sets 6 reps
Seated Cable Row: 4 Sets 6 reps
Stiff-Legged Deadlift: 4 Sets 6 reps
Deadlift: 4 Sets 6 reps
Preacher Curl: 4 Sets 12 reps
Hammer Curl: 3 Sets 10 reps
Incline Dumbbell Curl 3 Sets 10 reps
Day 3: Shoulders
Overhead Barbell Press: 4 sets of 10 reps
Seated Dumbbell Press: 3 sets of 10 reps
Dumbbell Front Raise: 3 sets of 10 reps
Dumbbell Lateral Raise: 3 sets of 10 reps
Smith Machine Upright Row: 4 sets of 6 reps
Barbell/Dumbbell Shrug: 4 sets of 6 reps
Day 4: Legs
Leg Extension: 3 sets of 10 reps
Leg Curl: 3 sets of 10 reps
Narrow-Stance Smith Machine Squat: 4 sets of 6 reps
Medium-Stance Smith Machine Squat: 4 sets of 6 reps
Wide-Stance Smith Machine Squat: 4 sets of 6 reps
Leg Press: 4 sets of 6 reps
Stiff-Legged Deadlift: 4 Sets 6 reps
[h=3]Cardio and MMA Training[/h][h=4]Grappling Training: 4 times a week[/h]
- 5 – 1 Minute Rounds
- 5 – 1 Minute Standing Drills
- 5 x 5 minute rounds
- 1 minute breaks
- 25 total minute workout
First Round: Pushing Muscular Endurance Round 1 Minute
- Spiderman Push-ups
- Plyo Push Ups
- Pushing Tire
- Mounted Punching
- Hand Switch
- Recline Pull-Ups
- Bodyweight Pull-Ups
- Pulling/Pushing Tire
- Jumping Pull Ups
- Heavy Bag Twirl
- Airdyne Bike (70 RPM)
- UBE Machine
- Incline Treamill (as high as possible)
- Windsprint Bike (Stnading full time)
- Airdyne Bike
- Jammer Machine
- One Arm Sledge Hammer
- Medicine Ball Sprawls
- Bear Crawls
- Transition Station
- Same as round 3 with no rest
