Roshi also known as the Turtle Hermit and God of Martial Arts ,is a perverted hermit and a master of martial arts.
Day 1: Strength / Power / Cardio
Day 2: Martial Arts / Balance
Day 3: Rest
Day 4: Upper Body / Push & Pull
Day 5: Lower Body / Cardio
Day 6: Martial Arts / Balance
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 |
| Barbell Squats 4sets | Jump Rope 15min | Bench Press 4sets | Squats 4sets | Jump Rope 15min |
| Bench Press 4sets | Striking Drills | Deadlifts 4sets | Leg Extensions 3sets | Striking Drills |
| Deadlifts 4sets | Tai Chi Practice 20min | Overhead Press 4sets | Leg Curls 3sets | Tai Chi Practice 20min |
| Overhead Press 4sets | Balance Exercise | Bicep Curls 4sets | Romanian Deadlifts 3sets | Balance Exercise |
| Barbell Rows 4sets | Heavy Bag 20min | Weighted Dips 3sets | Calf Rasies 5sets | Heavy Bag 20min |
| Run 3-5-10km | Shadow Boxing 15min | Lateral Raises 4sets | Run 3-5-10km | Shadow Boxing 15min |
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