Working Out Like Makwan Amirkhani

November 10, 2015 by VAHVA Fitness

Makwan Amirkhani is a Finnish/Kurdish mixed martial artist with a record of 2-0 in the UFC. We have compiled strength exercises we have seen Makwan Amirkhani doing in his training footages and in his social media.

In the early 2015, Makwan Amirkhani gained huge notoriety when he defeated Andy Ogle in a devastating fashion and later entertained people in the event's press conference. 

The rising star soon became the fan favorite with numerous of different memes. His comments about Joe Rogan's thoughts of early stoppage still make me laugh. 

Makwan Amirkhani also started to appear in the Finnish TV shows. He has also gained popularity in Sweden, where he is training in the same gym as the world title contender Alexander Gustafsson. 

makwan amirkhani

Makwan Amirkhani before his second UFC fight.

Before his UFC career, Makwan Amirkhani also gained popularity as Mr. Finland by winning a male modeling competition. Later, he had a short video of him just eating an apple which gained millions of views in Facebook.

With the record of 2-0 in the UFC where he has finished both of his opponents in the first round, and the showmanship Makwan Amirkhani possesses, Amirkhani surely has a light future ahead of him. If not in the UFC, then as a showman. 

Below is our workout compiled with the exercise we've seen Makwan Amirkhani doing in his training footage and in his social media. 

Makwan Amirkhani Training

Close-grip Bench Press

makwan amirkhani training
amirkhani bench press

Makwan Amirkhani has been doing close-grip bench press in his training footage. He also utilizes other bench press variations.

Close-grip bench press increases the engagement of triceps, which will make your arms grow bigger and stronger very efficiently. 

Cable Row

makwan amirkhani row
makwan amirkhani rows

Amirkhani utilizes many different row variations, not just cable rows. Rows are a very effective way to train the back muscles whether you use a dumbbell, a barbell or a machine.

Do rows right and you will build great size and thickness in your middle back. The motion of pulling your shoulders back and together is what builds the middle back.

Your lats and biceps will get work done as well. Cable machines or dumbbells are a great way to do rows, because they don't strain the lower back like barbell rows do. 

Tricep Pushdown

makwan amirkhani row
makwan workout

Tricep pushdowns are one of the very basic bodybuilder exercises out there. Makwan utilizes many basic bodybuilder exercises in his training videos. 

Tricep pushdowns will train nicely your lateral and medial heads of triceps. Tricep pushdown is a great choice to train your triceps, because the exercise is very elbow friendly.

Pull Up

makwan amirkhani pull up
makwan amirkhani pull ups

A basic pull up is the king of all upper body exercises. The pull up will build your back, arms and ab muscles better than almost any other exercise out there.

Pull ups are also one of the most functional exercises you can do - the transfer from pull ups to any sport or physical activity is tremendous.

As a result, pull ups should be part of every decent training routine. You can see Makwan Amirkhani playing around with pull ups here.

Programming for Makwan Amirkhani Workout

Below is our sets and reps for each of these exercises. Our Makwan Amirkhani workout works amazingly well on its own, because the workout covers all the body parts in the upper body. 

Amirkhani Workout Sets x Reps

Close-grip Bench Press: 4 x 5-8 reps. 

Cable Row: 4 x 10-15 reps. 

Tricep Pushdown: 4 x 10-20 reps. 

Pull Up: 4 x 5-8 reps. 

Take 1-2 minutes of rest between sets. 

You can do this workout 2-7 times per week depending on your personal taste. Don't forget to also train your legs.

Train hard, stay safe.

samuli jyrkinen

About the author 

Samuli Jyrkinen

Samuli is the ninja behind the scenes (photography, videography, websites, program platforms and more). He has been training religiously for over a decade and has a firm grasp of physical and mental fitness. You will find our story here.

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