benimaru

Benimaru Shinmon Gym Plan

Benimaru is a former hybrid Second and Third Generation pyrokinetic, as well as the captain of Special Fire Force Company 7.

Day 1: Upper Strength / Martial Arts
Day 2: Lower Strength / Explosivness
Day 3: Endurance / Meditation / Core
Day 4: Rest
Day 5: Full Body / Conditioning
Day 6: Martial Arts / Agility
Day 7: Rest

Strength: 5-8 reps | Hypertrophy: 10-12 reps | Endurance: 15-20 reps

Detailed Gym Plan

Day1 Day2 Day3 Day5 Day6
Warm up Warm up Warm up Warm up Warm up
Incline Bench Press 4sets Deadlifts 4sets Run 3-5-10km Deadlifts 4sets Agility Ldder Drills
Pull ups 4sets Barbell Squats 4sets Russian Twists 3sets Pull ups 3sets Jumping Lunges 3sets
Overhead Press 4sets Leg Press 3sets Hanging Leg Raises 3sets Dumbbell Bench Press 3sets Spinrt 4sets 100m
Hand to Hand Drills Box Jumps 3sets Burpees 3sets Farmer Walks 4sets 50m Hand to Hand Drills
Aido Drills Horse Stance 3sets 45sec Battle Rope Exercises 3sets 40sec Mountain Climbers 3sets Aido Drills
Shadow Fighting 30min Jump Rope 30min Meditation 30min - Shadow Fighting 30min

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