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Rest 1 Minute Rest 1 Minute Rest and Wrap Your Hands

This document outlines Michael B. Jordan's full body workout routine which he splits into separate days focusing on different muscle groups: chest & triceps, back & biceps, legs & shoulders. Each day starts with a warm-up such as jogging or using an elliptical before moving to various free weight and machine exercises for each muscle group. The routines also include conditioning exercises like box jumps and core work like planks and crunches.

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Jack
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94 views

Rest 1 Minute Rest 1 Minute Rest and Wrap Your Hands

This document outlines Michael B. Jordan's full body workout routine which he splits into separate days focusing on different muscle groups: chest & triceps, back & biceps, legs & shoulders. Each day starts with a warm-up such as jogging or using an elliptical before moving to various free weight and machine exercises for each muscle group. The routines also include conditioning exercises like box jumps and core work like planks and crunches.

Uploaded by

Jack
Copyright
© © All Rights Reserved
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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BOX WORKOUT

WARMUP
Round 1: skip rope for 3 minutes, immediately followed by 25 pushups.
Rest 1 minute
Round 2: skip rope for 3 minutes, immediately followed by 25 pushups.
Rest 1 minute
Round 3: skip rope for 3 minutes, immediately followed by 25 pushups.
Rest and wrap your hands.

Neck
Bend neck training
Back neck bridge
Font neck bridge
Chest shoulder
Partner Wheelbarrow
Med-ball push-up
Dip
Bench press
Push-up
Drop training (front, side)
Shoulder raise (Front, side)
Arm Hand
Plate fingertip pick-up
Farmer’s walk
Tire flip
Arm over arm rope pull
Triceps pushdown
Chin-up
Back
Back extension
Chin-up
Pull-Up
Deadlift
ABS
Med-ball sit up
Plank
Side plank
Russia twist
Heart Lung
Box jumps
Sled
Compount
Squat
Walking lunge
Deadlift
Hamstring
Hamstring curl
Hamstring raise
Calf
Calf raise

Michael B. Jordan

Chest & Triceps Routine


Michael B. Jordan’s Chest & Triceps routine starts by jogging 1 mile at a moderate pace. Men’s Fitness reports he then
progresses into the chest and tricep exercises of his routine.

Exercise Sets Reps Notes

Treadmill / Jogging 1 Mile Moderat

Incline Bench Press 3 10 "Incline"

Dumbbell Flys 3 12 Squeeze

Pushups 10 10-1x Pyramid

Triceps Cable Pushdown 3 12-15

Triceps Dumbbell Kickback 3 12-15

Floor Dips 3 12-15

Box Jumps 2 20 "30 sec r

Crunches 3 25 Abs
Back & Biceps Routine
Michael B. Jordan was doing the Back & Biceps routine, the day Men’s Fitness came to interview him. After doing a set of Lat
pulldowns, he said:

Exercise Sets Reps Not

Treadmill / Intervals 1 Mile 1 Min/1 Min Spr

Dumbbell Rows 3 12 Eac

Lateral Pulldowns 3 12 Clo

Bent-over Rows 3 12 Ben

Biceps Curls 4 12 Star

Hammer Curls 3 12 Go

Barbell Curl 3 12 "Sta

Speed Rope 3 1 Min/30 sec Spe

Double Crunches 3 25
Exercise Sets Reps Not

Legs & Shoulder Routine

Michael B. Jordan’s Legs & Shoulder Routine:

Exercise Sets Reps Notes

Treadmill / Jogging 1 Mile Moderate

Leg Presses 3 12

Walking Lunge 3 30 Sec Each Leg

Leg Extensions 3 12 Each Leg

Deadlift 3 12

Goblet Squat 3 12
Exercise Sets Reps Notes

DB Shoulder Press 3 12

Lateral Raise 3 15

Box Jumps 2 20 30 sec re

Bicycle Crunches 3 25 Abs

Bench Side Crunches 3 25 Abs

Conditioning
Leading into the cooldown you'll do two sets of bodyweight training focusing on either the upper or lower
body.

Upper Body
 Pullups

 Pushups
 Hindu Pushups

 Bench Dips

 Tricep Pushups

Lower Body
 Squats

 Calf Raises

 Deadlifts

 Squat Jumps

Core Work
You will do two rounds of core training at the end of each boxing workout. They can vary but something like
the following works good:

The way it works is that you do as many of the specified exercise as you can for the time allotted, then
switch to the next exercise without taking a break until the round is over.

Round 1:
 Crunches - 30 sec
 Leg Raises - 30 sec

 V-Sits - 30 sec

 Left Side Crunches - 30 sec

 Right Side Crunches - 30 sec

 Bicycle - 30 sec

 Rest 1-2 minutes if needed

Round 2: Repeat round 1.

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