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
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
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
