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Smark Healthy: Dax Xaviera's All Out Workout

Photo by Alecs Ongcal of Rappler
Happy #NewYearNewMe, marks and smarks!
As is the case with every January, throooooongs of people flock to the gyms to once again take a shot at their New Year's resolutions. And while this is a noble effort, oftentimes people come unprepared with no direction in mind. This lack of a game plan is one of the causes for newbies to lose interest. Wandering around in the gym, picking whichever machine is available and just doing random exercises is not the way to go. People need a workout routine.

Enter Dax Xaviera, the new PWR All Out War Champion.

Dax Xaviera is what you would call a grinder. He definitely has not had the easiest path leading up to where he is now, but that did not deter him one bit. After a rough start to his wrestling career, he has finally hit his stride. He rightfully earned Pinoy Wrestling Observer's Most Improved Wrestler of 2018.

Photo by Pinoy Wrestling Observer
If you follow his social media accounts, you'll see that he's diligently been putting in work at the gym, mixing conventional weight lifting exercises with full-body circuits. He had a plan that he stuck with, and a goal that he wanted to achieve. The All Out War title, his AOWrora, was finally his after beating Alexander Belmonte III at PWR Vendetta.
"My routine is usually I do weightlifting and Crossfit alternately. Like for example, I do Crossfit on a Monday then weight training on a Tuesday. I concentrate on maintaining my body mass (losing fat and gaining muscle mass at the same time), so I only do weights I can possibly lift (often at a max of 120lbs). Sa weightlifting, upper body lang ang focus ko kasi yung lower body sakop na ng Crossfit, but I do leg workouts sometimes kapag kaya."

Dax Xaviera's All Out Workout Program

Chest Day




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  • Incline bench press 5x5 or 4x8
  • Incline dumbbell press 4x8
  • Dumbbell flyes 4x8
  • Pullover/Dips 4 to failure

Back Day

  • Deadlifts 5x5 or 4x8
  • Cable squat rows 4x8
  • Lat pull down/Barbell rows 4x8
  • Seated rear delt raises 4x8

Leg Day

  • Squats 5x5 or 4x8
  • Dumbbell leg curl 4x8
  • Deadlift (if no back workouts prior) 5x5
  • Cable leg curls 4x8
  • Calf raises 4x8

Crossfit Day

  • Routine varies depending on the coach's workout of the day.


Sample WOD (Workout Of the Day) for conditioning purposes

  • Warm up for five minutes (800m Run, Stationary Bike, or 500m row)
  • 2 sets with 10-20 seconds of rest in between
    • 10 burpees
    • 20 box jumps
    • 10 burpees
    • 30 kettlebell swings
    • 10 burpees
    • 30 alternating lunges
    • 10 burpees
    • 20 air squats
  • Cooldown with stretching



A post shared by Dandave Arjay Aquiler Javier (@slingblade_sensei) on

So there you have it, folks. For anyone looking for a program designed to burn fat and improve muscle mass, Dax Xaviera has got it right down for you. Make sure to research each exercise to be able to perform them correctly and minimize the risk of injuries. Never be too shy to ask for help, because that's the best way to develop good workout habits.

And of course, make sure to head on over to Power Mac Center Spotlight as Dax Xaviera defends his new All Out War title against the former champion, Alexander Belmonte III on January 27!
*****
PWR Live: New Year's Wrestle-ution is happening on January 27, 2019 at Power Mac Center Spotlight located in Circuit Makati. Tickets are on sale now at discounted early bird prices. Contact the official PWR page for more details. Tickets are also available at the door at regular rates.

Disclosure: Smark Henry is independently managed and operated by a group of local wrestling fans, but includes members affiliated with the Philippine Wrestling Revolution.

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