White wolf - a year before MMA

To build a balanced powerful physique with preparation for martial arts training. Preparation for neck traning through traps development. Perform rice bucket forearm training after each training. Made for garage gym, but you can replace exercises for the machine variants. 

BUILT ON EXPERIENCE
You can start lifting the olympic lifts and maxing out the OHP and deadlift when your coach tells you. But before that, build some basic mass and strength, have grip that could annihilate an army of class hamsters and build some base cardio with running or rowing (concept2 machines recommended).

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Pull-Up (Bodyweight)

Incline Hammer Curl (Dumbbell)

Bench Press (Barbell)

Incline Bench Press (Barbell)

French Press

Rear Delt Fly (Dumbbell)

Upright Row (Barbell)

Upper 1

Bicep Curl (EZ Bar)

Behind-the-Neck Press (Barbell)

Lateral Raise (Dumbbell)

Push Up

Upper 2

Standing Calf Raise

Deadlift (Barbell)

Front Squat (Barbell)

Rear Delt Row

Kelso Shrug

Russian Twist

Lower 2 

Meadow Row

Power Shrug

Box Squat (Barbell)

Romanian Deadlift (Barbell)

Decline Sit Up (Weighted)

Lower 1

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