Jiu-jitsu Power
thiagoferro2 avatar thiagoferro2
Feb 28th 2019
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Jiu-jitsu Power

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4 DAYS - Sport Specific - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

B - Back/biceps  6 exercises, 49 mins
Pull-Up exercise demonstration
Pull-Up

4x8 reps

rest: 90s audio icon
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Machine Seated Row exercise demonstration
Machine Seated Row

4x8 reps

rest: 60s audio icon
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Cable Rope Lat Pulldown exercise demonstration
Cable Rope Lat Pulldown

4x8 reps

rest: 60s audio icon
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Cable Rope Seated Row exercise demonstration
Cable Rope Seated Row

4x8 reps

rest: 60s audio icon
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Cable One-Arm Row exercise demonstration
Cable One-Arm Row

4x8 reps

rest: 60s audio icon
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Dumbbell Seated Wrist Curl exercise demonstration
Dumbbell Seated Wrist Curl

4x10 reps

rest: 45s audio icon
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C - Legs  5 exercises, 38 mins
Machine Leg Press exercise demonstration
Machine Leg Press

4x8 reps

rest: 60s audio icon
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Machine Hip Adduction exercise demonstration
Machine Hip Adduction

4x8 reps

rest: 60s audio icon
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Machine Hip Abduction exercise demonstration
Machine Hip Abduction

4x8 reps

rest: 60s audio icon
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Barbell Deadlift exercise demonstration
Barbell Deadlift

4x8 reps

rest: 60s audio icon
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Machine Seated Calf Raise exercise demonstration
Machine Seated Calf Raise

4x8 reps

rest: 60s audio icon
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D - Shoulders  5 exercises, 39 mins
Machine Deltoid Raise exercise demonstration
Machine Deltoid Raise

4x8 reps

rest: 60s audio icon
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Weight Plate High Front Raise exercise demonstration
Weight Plate High Front Raise

4x8 reps

rest: 60s audio icon
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Cable Upright Row exercise demonstration
Cable Upright Row

4x8 reps

rest: 60s audio icon
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Machine Reverse Fly exercise demonstration
Machine Reverse Fly

4x8 reps

rest: 60s audio icon
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Cable Shrug exercise demonstration
Cable Shrug

4x8 reps

rest: 60s audio icon
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