Manzy's Routine

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3 DAYS - Sport Specific - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Create strength and conditioning to help with MMA training

Chest and Triceps 10 exercises, 1 hr 8 mins

Barbell Bench Press	8x10 reps	rest: 60s
Barbell Incline Bench Press	4x10 reps	rest: 60s
Cable Incline Fly	3x12,15 reps	rest: 60s
Machine Fly	3x12,15 reps	rest: 60s
Cable Cross Over	3x12,15 reps	rest: 60s
Machine Assisted Dip	3x reps	rest: 60s
Triceps Pushdown V Bar	4x12,15 reps	rest: 60s
Dumbbell Lying Supine Two Arm Triceps Extension	4x12,15 reps	rest: 60s
Dumbbell Standing Triceps Kickback	4x12,15 reps	rest: 60s
Cable Rope Triceps Pushdown	4x12,15 reps	rest: 60s

Back and Bicep 10 exercises, 55 mins

Machine Assisted Chin Up	4x12,15 reps	rest: 60s
Machine Lat Pull Down	4x12,15 reps	rest: 60s
Wide Grip Lat Pulldown	4x12,15 reps	rest: 60s
Cable Seated Row	4x12,15 reps	rest: 60s
Dumbbell One Arm Row	4x12,15 reps	rest: 60s
Machine Reverse Flyes	4x12,15 reps	rest: 60s
Dumbbell Bicep Curl	4x12,15 reps	rest: 60s
Barbell Drag Curl	3x12,15 reps	rest: 60s
Dumbbell Alternate Preacher Curl	3x12,15 reps	rest: 60s
Barbell Curl	3x reps	rest: 60s

Legs 9 exercises, 1 hr 30 mins

Shoulders and ABS 8 exercises, 1 hr 11 mins

Cable External Rotation	3x12,15 reps	rest: 60s
Cable Internal Rotation	3x12,15 reps	rest: 60s
Smith Machine Shoulder Press	3x100 reps	rest: 60s
Dumbbell Front Raise	3x20 reps	rest: 60s
Shoulder Raise	3x12,15 reps	rest: 60s
Cable Kneeling Pulldown	3x12,15 reps	rest: 60s
Cable Crunch	3x12,15 reps	rest: 60s
Plank	3x8 reps	rest: 60s