Frank Mir's Lifting Regimen

[FURIOUS]

Day 1 Push Day
Incline bench Press 3/ 5-8
Military Press 3/ 5-8
Arnold Press 3/ 5-8
One-arm dumbell Chest Press3/ 5-8
Close-Grip Bench Press 3/ 12-15
Lying French Press 3/ 12-15
Frank warms up with Push-ups

Day 2 Pull Day
Pull-up* 4/ 10
Lat Pull-down 3/ 15
Standard Deadlift** 4/ 5-8
Bent-over Row 3-5/ 6-8
Barbell Shrug 3/ 5-8
Barbell Curl 3/ 12-15
* Frank does 2 sets hands facing forward 2 sets reverse grip
** The first set is a warm-up with light-weight

Day3 Leg Day
Barbell squat* 3/5-8
walking Lunge** 3/ varies
one-leg stiff-legged dumbell deadlift 3/ 12-15
* between sets Frank jumps up& down off a bench
** Frank varieshis lunges-stepping forward,backwards,& sideways

Day 4 Isolation
bicep, triceps & grip strenght

" lifting for me is reallyjust about keeping my tendonsstrong & help prevent injury...Im really not concerned with what i look like but go heavy on all lifts to increase strenght & power"

[Builderofmuscle]

This looks more like a bodybuilding routine. He may be going heavy, but I still see a lot of isolation movments.

[walker]

yeah well we saw how well he performed in ufc 57


just kidding thats not a bad routine!