Jiu Jitsu Strength
Sport
Beginner
Barbell
Plan Details
The Jiu Jitsu Strength routine by jesserecords is a 3 day workout plan. It is a beginner level plan to achieve sport fitness goals.
Building strength for jiu jitsu. 3 days/week lifting, assuming jiu jitsu is also 3 days/week. Pick excersises from list that day. Assuming time constraints so pick favorites to work on that week.
Routine detail
Tue
Chest, Shoulders, Legs
Est. 87 min
12 exercises
Barbell Bench Press
4 Sets x 5 Reps
Dumbbell Incline Bench Press
4 Sets x 5 Reps
Dumbbell Incline Fly
4 Sets x 5 Reps
Cable Cross-Over
4 Sets x 5 Reps
Dip
4 Sets x 5 Reps
Barbell Squat
4 Sets x 5 Reps
Machine Seated Leg Curl
4 Sets x 5 Reps
Dumbbell Lunge
4 Sets x 5 Reps
Dumbbell Seated Shoulder Press
4 Sets x 5 Reps
Barbell Shoulder Press
4 Sets x 5 Reps
Barbell Shrug
4 Sets x 5 Reps
Barbell Upright Row
4 Sets x 5 Reps
Thu
Back and Abs
Est. 64 min
9 exercises
Barbell Deadlift
4 Sets x 5 Reps
Barbell Bent-Over Row
4 Sets x 5 Reps
Dumbbell One-Arm Row
4 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 5 Reps
Machine Seated Row
4 Sets x 5 Reps
Dumbbell Side Bend
4 Sets x 5 Reps
Cable Reverse Crunch
4 Sets x 5 Reps
Crunch
4 Sets x 5 Reps
Parallel Bar Hip Flexion
4 Sets x 5 Reps
Sat
Cardio
Est. 240 min
13 exercises
Running
1 Set
Treadmill Running
1 Set
Elliptical Training
1 Set
Stationary Bike
1 Set
Step Machine
1 Set
Jump Rope
1 Set
Mountain Biking
1 Set
Hip Stretch
4 Sets x 5 Reps
Runner's Stretch
4 Sets x 5 Reps
Shoulder Stretch
4 Sets x 5 Reps
Straddle Stretch
4 Sets x 5 Reps
Wide Leg Stretch
4 Sets
World's Greatest Stretch
4 Sets x 5 Reps
