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High Level Jiu-jitsu
Sport
Intermediate
Machine strength
Plan Details
The High Level Jiu-jitsu routine by thiagoferro2 is a 2 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
Jiu-jitsu is a sport the unifies the bodies different qualities in SPEED, STRENGTH, ENDURANCE, FLEXIBILITY, EXPLOSIVE, AND ISOMETRIC motions.
Routine detail
Any
Grabs, Pulls, Chokes, Counter Moves Abs
Est. 64 min
12 exercises
Chin-Up with Knee Raise
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Row
3 Sets x 12 Reps
Dumbbell Shoulder Press
3 Sets x 12 Reps
Cable Upright Row
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Any
Strentghing forearms, and abs
Est. 59 min
8 exercises
Cable External Rotation
6 Sets x 12 Reps
Cable Internal Rotation
6 Sets x 12 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 12 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Cable Crunch Kneeling Rotation
3 Sets x 12 Reps
Cable Wood Chop
6 Sets x 12 Reps
Cable Reverse Wood Chop
6 Sets x 12 Reps
