OPM Gauro-Style Training

I designed this routine with Gauro in mind since his physique and manner of movement is perfect for how I envision a peak martial artist would like look. Completing this workout will absolutely test your mental as well as your discipline. If you manage to get to the end I’m 100% positive you’ll like the results. Just don’t forgot to have fun!

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Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Reps- Control the eccentric(3 sec down). Explosive concentric. 

Overhead Press (Barbell)

Incline Bench Press (Dumbbell)

Lateral Raise (Dumbbell)

Dip (Bodyweight)

Overhead Tricep Extension (Cable)

Push

Squat (Barbell)

Romanian Deadlift (Barbell)

Walking Lunge (Dumbbell)

Leg Curl

Standing Calf Raise

Hanging Leg Raise

Lower

Pull-Up (Weighted)

Barbell Row

Wide Grip Lat Pulldown

Face Pull

21s (EZ Bar)

Hammer Curl (Dumbbell)

Pull 

Jump Rope

Shadow Kick Boxing

Bear Crawl

Cardio

Stretching

Movement

Power Clean

Push Press (Barbell)

Kettlebell Swing

100m Sprint

Ab Wheel

Full Body

Seated Shoulder Press (Dumbbell)

Lateral Raise (Cable)

Rear Delt Fly (Machine)

Upright Row (Cable)

Arms & Shoulders

Overhead Press (Dumbbell)

Incline Bench Press (Barbell)

Lateral Raise (Machine)

Dip (Weighted)

V-Handle Tricep Pushdown (Cable)

Front Squat (Barbell)

Deadlift (Barbell)

Bulgarian Split Squat (Barbell)

Nordic Curl

Cable Crunch

T-Bar Row

Lat Pulldown (Single Arm)

Rear Delt Fly (Cable)

Bicep Curl (Barbell)

Reverse Curl (Barbell)

Arnold Press

Farmer's Walk (Weighted)

Shoulders

Jump Squat

Battle Ropes

Sprint

Windshield Wipers

Power & Conditioning 

Punching Bag

Martial Training

Ring Dip

Tricep Rope Push Down (Cable)

Hack Squat

Box Jump

Reverse Lunge (Dumbbell)

Pull-Up (Bodyweight)

Meadow Row

Straight Arm Pulldown

Preacher Curl (Dumbbell)

Reverse Wrist Curl (Dumbbell)

One Arm Lateral Raise (Dumbbell)

Single Arm Farmer Carry

Dragon Movement

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