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MICHAEL B. JORDAN WORKOUT ROUTINE:
Brandon Trained like Michael B. Jordan for a Week:
SHJ YouTube Workout Guide
MICHAEL B. JORDAN WORKOUT DAY 1. CHEST, BACK AND ARMS
1. INCLINE DUMBBELL PRESS
Sets: 3 Reps: 12
2. DUMBBELL FLYE
Sets: 3 Reps: 12
3. PUSHUP
Sets: 10 Reps: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
4. DUMBBELL KICKBACK
Sets: 3 Reps: 15
5. TRICEPS PUSHDOWN
Sets: 2 Reps: 20
6. BENCH DIP
Sets: 10 Reps: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
MICHAEL B. JORDAN WORKOUT DAY 2. BICEPS, TRICEPS AND LATS
1. ONE-ARM DUMBBELL ROW
Sets: 3 Reps: 12
2. NEUTRAL-GRIP PULLDOWN
Sets: 3 Reps: 12
3. BENTOVER ROW
Sets: 3 Reps: 12
4. DUMBBELL CURL
Sets: 3 Reps: 12 (Alternate arms.)
5. BARBELL CURL
Sets: 3 Reps: 12 How to
6. HAMMER CURL
Sets: 3 Reps: 12
MICHAEL B. JORDAN WORKOUT DAY 3. LEGS AND ABS CIRCUIT
1. DUMBBELL LUNGE
Sets: 3 Reps: 30 sec. (each leg)
2. SINGLE-LEG HIP EXTENSION
Sets: 3 Reps: 15 (each leg)
3. LEG CURL
Sets: 3 Reps: 12
4. ROMANIAN DEADLIFT
Sets: 3 Reps: 12
5. SQUAT
Sets: 10 Reps: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
6A. CRUNCH
Sets: 3 Reps: 25 Rest: 0 sec.
6B. LEG RAISE
Sets: 3 Reps: 25 Rest: 0 sec.
6C. REVERSE CRUNCH
Sets: 3 Reps: 25 Rest: 0 sec.
6D. TOE TOUCH
Sets: 3 Reps: 25 Rest: 0 sec.
6E. SPRINTER SITUP
Sets: 3 Reps: 25
MICHAEL B. JORDAN WORKOUT DAY 4. CHEST, ARMS AND ABS
1A. DUMBBELL BENCH PRESS
Sets: 5 Reps: 10, 9, 8, 7, 6
1B. PUSHUP
Sets: 5 Reps: 15
2A. DUMBBELL FLYE
Sets: 5 Reps: 10 to 6
Perform 10 reps your first set, then nine on the second set, and so on down to 6 reps.
2B. PUSHUP
Sets: 5 Reps: 10
3. DUMBBELL CURL
Sets: 4 Reps: 12
4A. DUMBBELL KICKBACK
Sets: 4 Reps: 15
4B. BENCH DIP
Sets: 4 Reps: 20
5A. CRUNCH
Sets: 3 Reps: 25 Rest: 0 sec.
5B. LEG RAISE
Sets: 3 Reps: 25 Rest: 0 sec.
5C. REVERSE CRUNCH
Sets: 3 Reps: 25 Rest: 0 sec.
5D. TOE TOUCH
Sets: 3 Reps: 25 Rest: 0 sec.
5E. SPRINTER SITUP
Reps: 25 Rest: As needed
MICHAEL B. JORDAN WORKOUT DAY 5-6. MIXED MARTIAL ARTS / WEAPON TRAINING / ACTIVITY
Simple Yet Effective Home Exercises to Burn Fat in 30 Days
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