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Get a fighter’s physique: Workout 5

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

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Sparring
Peter Muller / Getty
Sparring
Peter Muller / Getty

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.

Routine

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Today's Workout

Get a fighter's physique: Workout 5

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 6

Dumbbell Clean and Press

Equipment
Dumbbells
Sets
8
Reps
3
Rest
90-120 sec.
Exercise 2 of 6

Plyo Pushup

Equipment
No Equipment
Sets
4
Reps
6
Rest
30 sec.
Exercise 3 of 6

Chinup

Equipment
Pullup Bar
Sets
4
Reps
6
Rest
60-90 sec.
Exercise 4 of 6

Ickey Shuffle

Equipment
No Equipment
Sets
3
Reps
1
Rest
30 sec.
Exercise 5 of 6

Punches

Equipment
Sets
3
Reps
12
Rest
60-90 sec.
Exercise 6 of 6

Farmer’s Walk

Equipment
Dumbbells
Sets
3
Reps
As long as possible
Rest
60-90 sec.
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