Kenpachi Is the current captain of the 11th Division in the Gotei 13. He is the eleventh Kenpachi to hold the position.
Day 1: Sword Technique / Endurance
Day 2: Full Body / Strength
Day 3: Rest
Day 4: Upper / Agility
Day 5: Sword Technique / Endurance
Day 6: Lower / Agility
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 |
Run 3-5-10km | Weighted Push ups 3sets | Run 3km | Run 3-5-10km | Leg Press 4sets |
Mountain Climbers 3sets | Weighted Pull ups 4sets | Chin ups 3sets | Mountain Climbers 3sets | Dumbbell Lunges 3sets |
Burpees 3sets | Deadlifts 4sets | Dips 3sets | Burpees 3sets | Leg Curlls 4sets |
Sword Sweeps 5sets | Barbell Squats 4sets | Agility Ladder Drills | Sword Sweeps 5sets | Agility Ladder Drills |
Sword Strikes 5sets | Barbell Shrugs 4sets | Farmers Walks 4sets | Sword Strikes 5sets | (Assisted)Pistol Squat 3sets |
Sword Thrusts 5sets | - | Hill Sprints 6sets | Sword Thrusts 5sets | Hill Sprints 6sets |
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