Training Program for Jiro Horigome

Push, Pull and Legs (w/ abs) Training Split

Reminders:

*In the first few weeks, do the set of exercises chronologically. Once you get used to the training, you
can start doing the exercises in any order you want to keep the muscle guessing for more gains.

*Proper form is always a must especially during light weight training.

*Always be hydrated and have at least one meal before going to train.

*Warm-up and Cooldowns are a must every time you workout to prevent injuries and DOMS (Delayed
Onset Muscle Soreness).

*Do 3 exercises per muscle group only. No need to do so many exercises in a day.

Day 1

Chest (without equipment)

 Push-ups : 10x4
 Close Stance Push-ups : 10x4
 Pike Push-ups : 10x4
 Triangle Push-ups (Advanced) : 10x3
 Archer Push-ups (Advanced) : 10x3
(with equipments)

 Bench Press/Lying Bench Press : 10x4

 Chest Fly : 12x4
 Inclined Bench Press : 10x4
 Push-ups (for finisher) : to failure
Triceps

 Dips : 15x3
 Dumbbell Kickbacks : 12x4
 Triangle (close stance) Push-ups : 10x3
Day 2
Back (with equipments)

 Dumbbell Rows : 12x4

 Single Arm Dumbbell Rows : 12x4
 Close Grip Single Dumbbell Row: 15x3
 Deadlift : 10x4 (Since weight is limited)
 Supinated Dumbbell Rows : 10x4
 Pronated Dumbbell Rows : 10x4
Biceps (with equipments)

 Bicep Curls: 10x4

 Hammer Curls: 10x4
 Reverse Curls: 8x4
 Pushups (Hands close to the core) : to failure

Day 3
Legs (with/without equipments)

 Bodyweight Squats : 20x3

 Weighted Squats : 15x3
 Goblet Squats : 15x3
 Lunges : 15 (per leg)x 3
 Weighted Lunges : 10 (per leg)x 3
 Goodmornings (with dumbbells) : 10x3
Core

 Leg Raises: 15x3

 Flutter Kicks : 30x3
 Criss Cross Kicks : 30x3
 Twisting Crunches : 15x3
 Sit-ups : 12x3

*Execution and proper form for the exercises will be taught and monitored via Zoom meet
ENJOY and EMBRACE the process! Now let’s get fit together!