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The All Might all American dream plan part 3.
So youâve made it this far now itâs time to put new acquired muscle to the test.
This part of the training will consist of weight training then circuits that will replicate the kind of movements Midoriya would have been performing to clear the beach.
So this routine will be the last 12 weeks of your 10 month journey.
So letâs get to it!
Chest and triceps:
Chest press/bench press 5,5,5,3,1
Two handed tricep extensions 4x10
Weighted push-ups 3x10
Weighted dips 3x12
Standing dumbbell flyes 2x8
Circuit: 3-4 sets of as many reps as possible
Tire flips
Sled push
Kettlebell push press
Medicine ball catch
Reverse crunches
Back and biceps:
Seated rows 5x10
Preacher curls 4x10
Weighted pull-ups 3x10
Weighted chin-ups 3x10
T-bar rows 4x8
Circuit: 3-4 x amrap
Man makers
Kettlebell deadlifts
Hanging leg raises
Box jumps
Kettlebell curls
Legs:
Hack squats 5x10
Calf raises 4x10
Leg press 3x15-20
Calf raises 3x15
Goblet squats 3x6-8
Circuit: 3-4 sets x amrap
One arm kettlebell clean and press
Kettlebell swings
Mountain climbers
Sled pull
Battle ropes
Shoulders:
Shoulder press 5x10
Dumbbell shrugs 4x10
Pike push-ups 3x8-12
Arnold press 3x12
Lat raises 3x8
Circuits: 3-4 sets x amrap
Tire flips
Man makers crunches
Crunches
Kettlebell carry
Chin-ups to leg raises
For those of you out there who want to push your limits hereâs an additional 2 day calisthenics workout to incorporate into the routine above.
Workout: 2-3 sets amrap
Push-ups
Sissy squats
Ring back rows
Crunches
Mountain climbers
Dips
Lunges
Chin-ups
The diet for this part of the workout will require you to put yourself in a calorie deficit we want to strip any fat and excess water weight that may have been put on during this journey and we want you looking as ripped and aesthetic as possible.
I would aim for cutting back your calories over the first couple of week of this stage of the workout until you get just below your maintenance amout of calories.
This part is probably the hardest to get through because if your like me I love to eat big but the benefits are worth it and youâve just got to keep telling yourself you can do it and you will get there and achieve the physique youâve worked so hard to attain.
A big well done to anyone who makes it through this whole plan and I would love to see some before and after pics.
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