Jon Jones’s Weight Lifting Routine

Day 1

• Clean/High Pull 3/5
• Sumo Squat Press 2/8 Plank with
• Iso Press 2/10
• Deadlift 3/10
• Chin-up 1/5
• Pec Stretch 2/20 sec
• Half-kneeling One-Arm Dumbbell Press 3/8
• Dumbbell Single Leg Romanian Deadlift 3/5
• Standing Anti-Rotation /Hold for 20 seconds

Day 2

• Dumbbell Snatch 3/5
• Bench Press 3/10
• Bulgarian Split Squat 3/10
• Lat Band Stretch 3/30 sec.
• Inverted Row 3/8
• Glute-Hamstring Raise 3/8
• Kaiser Push-Pull 2/10

Day 3

• Romanian Deadlift 3/8
• Partner Plank with Iso Pull 4/10 sec.
• 35-Degree Incline DB Press 3/8
• Gobblet Squat 3/8
• Box Hip-Flexor Stretch 3/8
• Dumbbell Row 3/8 each side
• Swiss Ball Lunge with Dumbbell 3/8
• Swiss Ball Leg Curl with Kettlebell Pressout 2/8