Workout Routines

Get a fighter's physique: Workout 5

Get bigger, stronger arms (and improve your fighting endurance) with these exercises.

by
Sparring
Peter Muller / Getty
Peter Muller / Getty
Duration 30
Exercises 6
Equipment Yes

For today's workout in the workout program to get a fighter's physique, we're going to focus on arms strength. While throwing punches makes for great cardio, it's simply not enough if you want to really build up your biceps and triceps. That's why this workout includes bodyweight exercises that will push your arms to their limits, like chinups and plyo pushups.

If you commit to doing these exercises as part of your routine for the next few weeks, you'll have arms that would make Rocky Balboa jealous.

Directions

Perform the exercises in order. For exercises labeled A and B, perform them as a superset without resting between the two.

For more fighter's workouts:

Check out the beginner’s guide to boxing workouts, the warrior body workout, and five savagely hard boxing workouts that'll get you in fighting shape.

For a complete archive of our daily quick-hit routines, go to mensfitness.com/todaysworkout.

Today's Workout Get a fighter's physique: Workout 5

Exercise 1.

Dumbbell Clean and Press You'll need: Dumbbells How to
CrossFit-Inspired Challenges: The dumbbell complex to torch every muscle thumbnail
8 sets
3 reps
90-120 sec. rest

Exercise 2A.

Plyo Pushup You'll need: No Equipment How to
Plyo Pushup thumbnail
4 sets
6 reps
30 sec. rest

Exercise 2B.

Chinup You'll need: Pullup Bar How to
Chinup thumbnail
4 sets
6 reps
60-90 sec. rest

Exercise 3A.

Ickey Shuffle You'll need: No Equipment How to
Ladder Shuffle thumbnail
3 sets
1 reps
30 sec. rest

Exercise 3B.

Punches How to
Punches  thumbnail
3 sets
12 reps
60-90 sec. rest

Exercise 4.

Farmer's Walk You'll need: Dumbbells How to
Farmer's Walk  thumbnail
3 sets
As long as possible reps
60-90 sec. rest
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