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
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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