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Yami Sukehiro Gym Plan

Yami is a descendant of the Yami Clan from the Hino Country ,later joined the Grey Deer squad and later become the first captain of the Black Bull squad.

Day 1: Upper / Sword Technique
Day 2: Lower / Endurance
Day 3: Rest
Day 4: Full Body / Agility
Day 5: Sword Technique / Endurance
Day 6: Core / Stability
Day 7: Rest

Strength: 5-8 reps
Hypertrophy: 10-12 reps
Endurance: 15-20 reps

Detailed Gym Plan

Day1 Day2 Day4 Day5 Day6
Warm up Warm up Warm up Warm up Warm up
Weighted Pull ups 4sets Barbell Squats 4sets Lat Pulldowns 4sets Run 3-5-10km Jump Ropes 20min
Weighted Dips 4sets Romanian Deadlifts 3sets Incline Dumbbell 4sets Burpess 3sets Planks 4sets 60sec
(Assisted)Muscle ups 3sets Leg Extensions 3sets Leg Press 4sets Mountain Climbers 3sets Russian Twists 4sets 20sec
Magic Sword Strikes 5sets Leg Curls 3sets Agility Ladder Drills Magic Sword Strikes 5sets Leg Raises 4sets
Magic Sword Sweeps 5sets One Leg Calf Jumps 4sets Sprints 6sets 100m Magic Sword Sweeps 5sets Stability Ball Crunches 4sets
Magic Sword Thrusts 5sets Run 3-5-10km - Magic Sword Thrusts 5sets -

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