Andrei Arlovski's Weight Training Program (off season weight training)
 

I just copy this in old Flex-Magazine...2005 edition. (All of them are four sets and ten repetitions)

Day 1 Arms, Sets Reps

Barbell curls = 4 10
Dumbbell curls = 4 10
Dumbbell wrist curls = 4 10
Lying tricep extentions = 4 10
Dumbell triceps extentions = 4 10


Day 2 Legs

Squats = 4 10
Lunges = 4 10
Leg presses = 4 10


Day 3 Chest and Back

Flat bench presses = 4 10
Inclined dumbell presses = 4 10
Dumbbell pullovers = 4 10
Dumbbell flyes = 4 10
Deadlifts = 4 10
Barbell rows = 4 10


Day 4 Shoulders

Barbell presses = 4 10
Dumbbell presses = 4 10
Side lateral raises = 4 10



Note: Andrei Arlovski trains abs every day with a variety of four to six exercises to failure. he also trains two or three days per week with a unique resistance tool called the clubbell (it resembles a short thick bat), using it to perform a variety of exercise specific to strengthening his muscles for fighting. The Clubbell training system was designed specifically for fighters by USA National Sambo coach Scott Sonnon.

andrei is the man im a big fan of his

Andrei do this routine...if his not fighting for months, he got this routine from his bodybuilder friend named Milos Sarcev...he is also from Belarus.

I was gona say this looks like a bodynuilding rounite but at the same tie makting is key to getting fans.