nakata

Nakata Ichiro Gym Plan

Also known as The Superman is the president of Super Frozen Cold Storage and an affiliated fighter within the Kengan matches.

Day 1: Kick Boxing / Agility
Day 2: Lower / Plyometrics
Day 3: Upper / Endurance
Day 4: Rest
Day 5: Kick Boxing / Agility
Day 6: Full Body / Endurancne
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
Jump Rope 15min Leg Press 5sets Pull ups 4sets Jump Rope 15min Jumping Jacks 3sets
Agility Ladder Drills 10sets Weighted Walking Lunges 3sets Push ups 3sets Agility Ladder Drills 10sets Burpees 3sets
Focu Mitt Work Box Jumps 3sets Climbing 45min Focu Mitt Work Squats 4sets
Kick Drills Bulgerian Split Squats 3sets Dumbbell Decline Press 3sets Kick Drills Bench Press 4sets
Jumping Lunges 3sets Depth Jumps 3sets Seated Rows 3sets Jumping Lunges 3sets Dedlifts 4sets
Sprints 6sets 100m Calf Raises 5sets Run 3-5-10km Sprints 6sets 100m Run 3-5-10km

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