takamura

Mamoru Takamura Gym Plan

Takamura He is a multi-weight class professional boxer and the WBC super middleweight champion affiliated with the Kamogawa gym.

Day 1: Boxing / Endurance
Day 2: Upper Strength / Shoulders
Day 3: Lower Strength / Explosiveness
Day 4: Rest
Day 5: Boxing / Endurance
Day 6: Full Body
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 25min Bench Press 3sets Jump Rope 25min Focus Mitts Drills Jump Rope 25min
Speed Bag 15min Chin ups 3sets Front Squats 3sets Plyometric Push ups 3sets Burpees 3set
Heavy Bag 15min Overhead Press 3sets Burpees 3sets Medicine Ball Slams 4sets Shoulder Press 4sets
Medicine Ball Russian Twists 3sets Lateral Raises 3sets Weighted Jump Lunges 3sets Boxing Footwork Drills Weighted Pull ups 4sets
Plank 4sets 45sec Rear Dumbbell Flyes 3sets Hill Sprints 6sets Heavy Bag 25min Squats 4sets
Run 3-5-10km Weighted Shadow Boxing 15min Dynamic Strech Routine Run 3-5-10km Weighted Shadow Boxing 15min

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