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Jiu-jitsu Power
Sport
Intermediate
Machine strength
Plan Details
The Jiu-jitsu Power routine by thiagoferro2 is a 4 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
Routine detail
Day 1
A - Chest/triceps
Est. 48 min
6 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Leverage Decline Chest Press
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Barbell Wrist Curl (Palms Down)
4 Sets x 10 Reps
Day 2
B - Back/biceps
Est. 50 min
6 exercises
Pull-Up
4 Sets x 8 Reps
Machine Seated Row
4 Sets x 8 Reps
Cable Rope Lat Pulldown
4 Sets x 8 Reps
Cable Rope Seated Row
4 Sets x 8 Reps
Cable One-Arm Row
4 Sets x 8 Reps
Dumbbell Seated Wrist Curl
4 Sets x 10 Reps
Day 3
C - Legs
Est. 39 min
5 exercises
Machine Leg Press
4 Sets x 8 Reps
Machine Hip Adduction
4 Sets x 8 Reps
Machine Hip Abduction
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Day 4
D - Shoulders
Est. 40 min
5 exercises
Machine Deltoid Raise
4 Sets x 8 Reps
Weight Plate High Front Raise
4 Sets x 8 Reps
Cable Upright Row
4 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 8 Reps
Cable Shrug
4 Sets x 8 Reps
