Brocks' Workout

Brock Lesnar Strength Workout

Sample Strength Training: 1 Hour Workout Duration

Leading up to a fight, these exercises need to be conducted with less weight, higher intensity that will also work on overall conditioning.

Day 1: Chest & Triceps

• Bench Press: 6 Sets 12 Reps
• Incline Dumbbell Press: 4 Sets 10 Reps
• Dumbbell Flyes: 3 Sets 8 Reps
• Cable Crossovers: 3 Sets 8 Reps
• Triceps Dips: 4 Sets 10 Reps
• Triceps Pushdowns: 4 Sets 10 Reps
• Skull Crushers: 3 Sets 10 Reps

Day 2: Back & Biceps

• Wide-Grip Pull-Up: 4 Sets 6 Reps
• Medium-Grip Pull-Up: 4 Sets 6 Reps
• Narrow-Grip Pull-Up: 4 Sets 6 Reps
• Seated Cable Row: 4 Sets 6 Reps
• Stiff-Legged Deadlift: 4 Sets 6 Reps
• Deadlift: 4 Sets 6 Reps
• Preacher Curl: 4 Sets 12 Reps
• Hammer Curl: 3 Sets 10 Reps
• Incline Dumbbell Curl 3 Sets 10 Reps

Day 3: Shoulders

• Overhead Barbell Press: 4 Sets 10 Reps
• Seated Dumbbell Press: 3 Sets 10 Reps
• Dumbbell Front Raise: 3 Sets 10 Reps
• Dumbbell Lateral Raise: 3 Sets 10 Reps
• Smith Machine Upright Row: 4 Sets 6 Reps
• Barbell/Dumbbell Shrug: 4 Sets 6 Reps

Day 4: Legs

• Leg Extension: 3 Sets 10 Reps
• Leg Curl: 3 Sets 10 Reps
• Narrow-Stance Smith Machine Squat: 4 Sets 6 Reps
• Medium-Stance Smith Machine Squat: 4 Sets 6 Reps
• Wide-Stance Smith Machine Squat: 4 Sets 6 Reps
• Leg Press: 4 Sets 6 Reps
• Stiff-Legged Deadlift: 4 Sets 6 Reps