BJJ 2 Dagen workout
Sport
Beginner
Barbell
Plan Details
The BJJ 2 Dagen workout routine by kolsterbastiaan is a 2 day workout plan. It is a beginner level plan to achieve sport fitness goals.
2 Day complementary workouts for BJJ and general Fitness. dit is van bassie en ik kom woorden tekort. bla bla
Routine detail
Mon
Full body pull
Est. 53 min
13 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
2 Sets x 8 Reps
Barbell Hip Thrust
2 Sets x 8 Reps
Kettlebell One-Arm Swing
2 Sets x 30 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 8 Reps
Cable Front Lat Pulldown (Close Grip)
1 Set x 8 Reps
Machine Lat Pulldown (Reverse Grip)
1 Set x 8 Reps
Cable Rope Hammer Curl
2 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
2 Sets x 20 Reps
V-Up
2 Sets x 8 Reps
Hanging Leg Raise
2 Sets x 8 Reps
Plank
2 Sets
Cobra
2 Sets
Wed
Full body Push
Est. 53 min
11 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Front Squat
2 Sets x 8 Reps
Dumbbell Squat
2 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
2 Sets x 8 Reps
Dumbbell Incline Bench Press (Palms in)
2 Sets x 8 Reps
Hanging Leg Raise
2 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
2 Sets x 8 Reps
Cable Lateral Raise
2 Sets x 8 Reps
Kettlebell Turkish Get-Up Lunge
1 Set x 16 Reps
