Giorno is the illegitimate son of DIO, conceived with Jonathan Joestar's stolen body. his intention is to join the powerful gang Passione and his dream of becoming a Gang-Star.
Day 1: Push / Stand
Day 2: Lower / Endurance
Day 3: Pull / Stand
Day 4: Rest
Day 5: HIIT / Agility
Day 6: Full Body / Stand
Day 7: Rest
Beginner: 5-8 reps | Intermediate: 10-12 reps | Advanced: 15-20 reps
Day1 | Day2 | Day3 | Day5 | Day6 |
---|---|---|---|---|
Warm Up | Warm Up | Warm Up | Warm Up | Warm Up |
Incline Push ups 3sets | Wall sits 3sets 45sec | Bodyweight Rows 3sets | Agility Cone Drills 10sets | Inverted Rows 3sets |
Push ups 3sets | Bulgerian Split Squats 3sets | Pull ups 3sets | High Jumps 3sets | Decline Diamond Push ups 3sets |
Stand Visualization 20min | Glute Bridges 3sets | Stand Visualization 20min | Sprints 5sets 100m | Side Lunges 3sets |
Dips 3sets | Jumps Squats 3sets | Typewriter Pull ups 3sets | Jumping Lunges 3sets | Burpees 3set |
Stand Strikes 15min | Run 3-5-10km | Stand Strikes 15min | Run 3km | Pull ups 3sets |
Handstand Holds 4sets | Calf Raises 5sets | Muslce Ups 3sets | -- | Stand Strikes 20min |
*Use Stand Visualization as a form of a standing meditation to increase focus , as for the Stand Strikes treat it like fast paced Shadow Boxing.