Ikkaku is the lieutenant and former 3rd Seat officer in the 11th Division of the Gotei 13, under Captain Kenpachi Zaraki.
Day 1: Upper Strength / Kendo
Day 2: Lower Strength / Endurance
Day 3: Rest
Day 4: Core / Stability
Day 5: Full Body / Kendo
Day 6: Martial Arts / Explosiveness
Day 7: Rest
Strength: 5-8 reps | Hypertrophy: 10-12 reps | Endurance: 15-20 reps
Day1 | Day2 | Day4 | Day5 | Day6 |
---|---|---|---|---|
Warm up | Warm up | Warm up | Warm up | Warm up |
Bench Press 4sets | Jump Rope 20min | Plank 4sets 60sec | Bench Press 4sets | Jump Rope 20min |
Barbell Rows 4sets | Barbell Squats 4sets | Russian Twists 4sets | Barbell Rows 4sets | One Leg Jumps 3sets |
Chin ups 3sets | Dumbell Bulgerian Split Squats 3sets | Hanging Leg Raises 3sets | Leg Extensions 3sets | Karate Punch Drills |
Dips 3sets | Box Jumps 3sets | Stability Ball Rollouts 3sets | Romanian Deadlifts 3sets | Karate Kicking Drills |
Muscle Ups 3sets | Sprints 5sets 100m | Battle Ropes 4sets 40sec | Muslce Ups 3sets | Box Jumps 3sets |
Kendo Drills | Run 3-5-10km | - | Kendo Drills | Sprints 5sets 100m |
*