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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.
Barbell Bench Press
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4x5 reps |
rest: 60s
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Dumbbell Incline Bench Press
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4x5 reps |
rest: 60s
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Dumbbell Incline Fly
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4x5 reps |
rest: 60s
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Cable Cross Over
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4x5 reps |
rest: 60s
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Dip
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4x5 reps |
rest: 60s
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Barbell Squat
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4x5 reps |
rest: 60s
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Seated Leg Curl
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4x5 reps |
rest: 60s
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Dumbbell Lunges
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4x5 reps |
rest: 60s
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Dumbbell Shoulder Press
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4x5 reps |
rest: 60s
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Barbell Shoulder Press
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4x5 reps |
rest: 60s
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Barbell Shrug
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4x5 reps |
rest: 60s
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Barbell Up Right Row
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4x5 reps |
rest: 60s
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Barbell Deadlift
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4x5 reps |
rest: 60s
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Barbell Bent Over Row
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4x5 reps |
rest: 60s
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Dumbbell One Arm Row
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4x5 reps |
rest: 60s
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Wide Grip Lat Pulldown
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4x5 reps |
rest: 60s
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Seated Machine Row
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4x5 reps |
rest: 60s
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Dumbbell Side Bend
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4x5 reps |
rest: 60s
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Cable Reverse Crunch
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4x5 reps |
rest: 60s
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Crunches
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4x5 reps |
rest: 60s
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Roman Chair Twisting Knee Raise
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4x5 reps |
rest: 60s
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Running
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1x0 reps |
rest: 60s
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Treadmill Running
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1x0 reps |
rest: 60s
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Elliptical Training
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1x0 reps |
rest: 60s
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Stationary Bike
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1x0 reps |
rest: 60s
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Step Machine
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1x0 reps |
rest: 60s
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Jump Rope
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1x0 reps |
rest: 60s
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Mountain Biking
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1x0 reps |
rest: 60s
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Dancer's Stretch
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4x5 reps |
rest: 60s
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Runner's Stretch
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4x5 reps |
rest: 60s
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Shoulder Stretch
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4x5 reps |
rest: 60s
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Straddle Stretch
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4x5 reps |
rest: 60s
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Wide Leg Stretch
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4x5 reps |
rest: 60s
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World's Greatest Stretch
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4x5 reps |
rest: 60s
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