Ultimate Itadori Dumbbell Power Workout
Itadori’s primary focus in his workout routine leans towards building a remarkably strong and resilient physique, somewhat more accidental than deliberate like a professional athlete. Let’s design a new workout program reflecting this aspect
Physique
Height: 173 cm
Weight: 80 kg
BMI:
Itadori’s BMI comes in at approximately 26.7, placing him within the “Overweight” category according to standard BMI classifications. This indicates a higher body mass relative to his height.
BMR:
Itadori’s estimated BMR stands at around 1786.25 calories per day. This signifies the calories his body craves to maintain fundamental functions during rest and stillness.
TDEE:
Taking into account Itadori’s dynamic lifestyle as a Jujutsu sorcerer, his TDEE hovers around 3036.625 calories per day. These calories are crucial for sustaining his current weight and highly active routine, which includes intense training and frequent engagements in battles.
Workout
Monday: Unconventional Strength
Emphasizes explosive movements and raw power development using dumbbells. Engages in exercises that simulate unconventional strength-building actions.
Dumbbell Clean and Press: 4 sets of 6 reps
Dumbbell Snatches: 3 sets of 8 reps each arm
Dumbbell Chest Press: 3 sets of 10 reps
Tuesday: Dynamic Power
Targets dynamic power and agility with exercises that involve explosive movements and rapid transitions, enhancing overall body coordination.
Dumbbell Jump Squats: 3 sets of 12 reps
Dumbbell High Pulls: 3 sets of 10 reps
Dumbbell Side Lunges: 3 sets of 12 reps each leg
Wednesday: Resilience Building
Concentrates on enhancing endurance, stamina, and overall resilience. Involves exercises that challenge the body’s ability to endure and sustain movements over time.
Dumbbell Walking Lunges: 3 sets of 20 steps
Dumbbell Russian Twists: 3 sets of 15 reps each side
Dumbbell Plank Rows: 3 sets of 12 reps each arm
Thursday: Endurance Test
Designed to test and improve overall endurance and cardiovascular fitness. Includes exercises that elevate heart rate and challenge stamina.
Dumbbell Thrusters: 3 sets of 12 reps
Dumbbell Renegade Rows: 3 sets of 10 reps each arm
Barbell Rows: 4 sets of 10 reps
Friday: Rest and Recovery
A dedicated day for rest and active recovery to allow the body to recuperate and repair muscle tissues after intense workouts.
Saturday: Adaptable Full-Body
Engages in exercises that target multiple muscle groups, emphasizing adaptability and functional strength through complex movements.
Dumbbell Bulgarian Split Squats: 3 sets of 10 reps each leg
Dumbbell Single-Arm Overhead Press: 3 sets of 8 reps each arm
Dumbbell Bent-Over Reverse Flyes: 3 sets of 12 reps
Sunday: Unorthodox Agility
Prioritizes agility, balance, and swift movements. Incorporates exercises that enhance coordination and agility through unconventional techniques.