heres my split, i lift for strength/endurance for mma only, any advice welcome
ofcourse i do a few hours on the mat daily but heres the strictly the gym portion
monday:
power cleans 10 x 10
tuesday:
4x10 bench
4x10 incline
2xfailure dips
wednesday:
squat 10x10
thursday:
4x15 lat pull down
4x10 bent over rows with ez curl
4x10 single arm dumbell rows
friday:
deadlift 10x10
saturday:
random mix of delts, tris, bis... just walk around the gym pickin stuff. all 4x10. 3 excercizes per part.
every set gets a 3-5 minute break
every work out ends with a rotation of shrugs, crunches, forearms, calves. each thing in that order no breaks go to failure 30 minutes+
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