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[jiren-87]

One Punch Man

Captain Mizuki Workout:

Now Captain Mizuki is an absolute unit, she's an Olympic champion and hero and has a physique you don't see many women sporting in anime.

So we are going to be making this a killer workout.

The workout:

Base workout:

Pull-ups

Push-ups

Dips

Lunges

Squats

Chin-ups

Leg raises

Crunches

Complete 25 reps of each exercise in however many sets it takes you to get the reps.

Add on workout:

Pike push-ups

Handstand push-ups

Inverted bar row

Diamond push-ups

Bodyweight inverted curls

Single leg calf raises

Planks

Side planks

Jump squats

Pistol squats

Every other workout pick 3 add on exercises and complete 3-4 sets of 5,8 or 10 reps.

Every day cardio:

Jogging

Side shuffles

Jumping jacks

Knee raises

Burpees

Skipping

Bear crawl

20-30 minutes so you can pick one of these each workout or mix them together.

Example jogging 15 minutes, side shuffles 15 minutes.

Or

Jumping jacks 2 minutes, jogging 8 minutes, jumping jacks 2minutes, jogging 8 minutes.

Or

Burpees 5 minutes, bear crawl 5 minutes, knee raises 5 minutes then repeat.

Workout level 1:

4 times a week

Workout level 2:

5 times a week

Workout level 3:

6-7 times a week

Now this is a hardcore workout to get you into Olympic shape and give you a killer physique from the comfort of your own home.

I hope you enjoy 💪

[jiren-87]

Berserk Guts strength Workout:

Now Guts is a badass and strong as hell so to get as strong and built as Guts then you need to lift heavy ass weights, just look at the sword he swings around.

So we are going to be looking at some real heavy lifting with an aim to pack on some serious muscle. we are going to be keeping this simple, no machines or fancy equipment just barbells and dumbbells and some serious hard work.

Workout 1:

Squats 3x5 working up in weight 4x1 working up to the heaviest you can manage.

Dumbbell pullovers 2x15 heavy sets

Block pull deadlifts 2x10 warm up 2x5 heavy sets

Bench press 2x5 warm up 2x3 heavy 3x1 heaviest you can manage.

Military press 4x5 heavy sets

Weighted dips 3x8

Weighted sit-ups as many reps as possible

Workout 2:

Deadlifts 3x5 warm up 2x3 heavy 3x1 heaviest

two handed dumbbell clean and press 4x5 heavy set

Dumbbell bench press 5x5 heavy set

Barbell clean and press 1x10-15 heavy sets

Bent over bar rows 5x5 heavy sets

Farmers carry 5xlaps heavy set

Hanging leg raises as many as you can each side

Workout 3:

5 point lift 5x

start with the bar on the floor deadlift it then clean and press it, then lower it behind your neck and finally squat for 5-10 reps then reverse.

Bar curls 3x6 heavy sets

Tri extension 3x8 heavy sets

Weighted sit ups as many as possible

Reverse curls 2x8

Pinch grip plate hold 2x30 seconds

After each session you will feel like you've really worked, you will feel bigger and stronger.

For your heavy sets work up to the heaviest you can lift and when you make your reps aim for heavier next session, now this workout is designed to be as hard and demanding as possible you will be happy for the rest days.

Now get out there and train to become the next Guts💪

[jiren-87]

Avatar Korra workout

This workout is based around the sort of training Korra would have done through the years in her preparation for being the avatar.

The workout is going to consist of bodyweight exercises so it can be utilized anywhere and closer ressembles the kind of training martial artist use to maintain a healthy strong physique much like Korra’s.

Workout 1:

Jogging to high knees on the spot for 5 minutes

Push-ups

T-stand

Sit-ups

Pull-ups

Lunges

Tricep dips

Mountain climbers

Punch bag/shadow boxing for 5 minutes

Workout 2:

Star jumps to jogging on the spot for 5 minutes

Squats

Bar rows

Decline push-ups

Standing Calf raises(use a thick book)

Pike push-ups

Leg raises

Chin-ups

Punch bag/shadow boxing for 5 minutes

Workout 3:

Jogging in the spot for 5 minutes

Dips

Pistol squats

Close grip pull-ups

Twist crunches

Jump squats

Bear crawl

Plank 1 minute

Punch bag/shadow boxing for 5 minutes

This is a circuit routine to be used 3 days a week and to give you a rest and recovery day between workouts.

Beginners: 2 sets of 6 to 10 reps

Intermediate: 3 sets of 6 to 10 reps

Advance: 4-5 sets of 8 to 12 reps

So get out there and train hard just like korra and don’t forget any questions just drop me a message and also let me know how it goes Avatars.

[drummerchick24]

finally found it! starting tomorrow mikasa ab challenge!!!

[jiren-87]

The Dragon Ball Physique

So here we go it’s time to get in Dragon Ball shape.

Now all the characters in Dragon Ball are muscular as hell but best thing about the Dragon Ball Physique is no matter what size you are the more ripped you get the more you will resemble the Dragon Ball physique.

This program will be broken up into different workouts so we can hit the muscles from different angles with different reps, some will focus on strength and others on sculpting to really achieve that superhero look.

Phase 1

Day 1:

Bench press 10,8,6,5,3,3

Here we start with a upper body and lower body split.

Weighted pull-ups 5xamrap

Incline dumbbell press 4x6

T-bar rows 4x8

Shoulder press 6x8

Bar shrugs 5x10

Bar curls 5x8

Tricep press down 5x10

Day 2:

Squats 10,8,8,5,5,3

Leg press 5x10

Lunges 4x10

Leg extension 3x12

Farmers carry 4 laps

Calf raises 6x 10-20

Day 3:

Dumbbell bench press 4x10

Seated rows 4x8

Superset:

Incline bar press 3x10

Dumbbell bent over row 3x10

Lat raise 3x12

Front raise 3x12

Rear flyes 3x12

Dumbbell curls 4x12

Hammer curls 3x15

Tricep pushdown 4x15

Tricep one arm extension 3x12

Day 4:

Hack squats 4x20

Goblet squats 3x20

Leg extension 5x20

Leg curls 5x20

Calf raise 4x20

Single leg calf raise 5x10-20

Phase 2

Day 1:

Bench press 5x5

Incline bar press 5x5

Dumbbell flyes 5x6-10

Dumbbell pullovers 4x6-12

Cable flyes 3x10

Tricep pushdowns 5x10-15

Dips 5xamrap

Day 2:

Rack pull 5x5

Pull-ups 4xamrap

Power shrugs 5x5-15

Seated rows 5x8-15

T-bar rows 5x6-15

Pulldowns 2x10

Bar curls 5x8-12

Con curls 5x6-10

Day 3:

Overhead press 5x5

Shoulder press 4x20

Upright rows 5x8-12

Lat raises 4x10

Front raise 4x10

Rear flyes 5x10

Low pulley raises 3x6

Ab crunches 3xamrap

Twist crunches 3xamrap

Day 4:

Squats 5x5

Leg extension 5x15-20

Leg curls 5x15-20

Calf raises 5x10-20

Leg press 3x20

Leg raises 3xamrap

Phase 3

Day 1:

Squats 5x5

Bench press 5x5

Incline bar bench 4x8-12

Dumbbell flyes 5x5-10

Pullovers 4x6-8

Tri pushdowns 5x6-12

Tricep overhead extension 4x8

Dips 5xamrap

Day 2:

Deadlifts 5x5

Pull-ups 4xamrap

Seated rows 6x6-10

Bar shrugs 5x6-15

T-bar rows 5x6-8

Bar curls 6x8-10

Preacher curls 6x6-8

Pull-ups

Sit-ups 5xamrap

Day 3:

Clean & press 5x5

Overhead press 5x5

Upright rows 5-6x8-10

Lat raises 4x8-10

Rear flyes 5x6-10

Low pulley raise 4x6

Day 4:

Bench press 5x5

Squats 5x5

Leg extension 5x6-15

Leg curls 5x6-15

Calf raises 6x10

Leg press 3-4x20

Phase 4

Day 1:

Dumbbell bench 4x10-12

Incline bench drop 4x10

Cable flyes 3x15

Bar pullovers 4x12

Dips 3x10

Twist sit-ups 5xamrap

Day 2:

Pulldowns 4x15

Close grip pulldowns 4x10

Dumbbell bent over rows 3x10

One arm rows 3x12

Pull-ups 3xamrap

Reverse sit-ups 5xamrap

Day 3:

Dumbbell shoulder press 5x12

Rear flyes 4x15

Lat raise 4x12

Front bar raise 4x15

Trap rows 5x10

Hanging leg raises 5xamrap

Day 4:

Hack squats 4x20

Dumbbell lunges 3x20

Goblet squats 4x20

Dumbbell step ups 4x12

Calf raises 4x20

Plank 4x 1 minute

Day 5:

Bar curls 3x15

Tricep rope pushdowns 3x15

Hammer curls 3x12

Tricep two-handed DB extension 3x12

Preacher curls 3x10

Tricep dips 3x10

Phase 1: 4-8 weeks

Phase 2: 8 weeks

Phase 3: 4 weeks

So there you have it a killer Dragon Ball physique workout, phase 1: hits every muscle twice a week with one heavy set and one hypertrophy set a week,

Phase 2: is all about heavy lifts trying to get some good strength gains and mass.

Phase 3: has squats and bench twice a week and the idea to try to add extra weight each session only 1kg or 2kg and this should help push the weight up on your other heavy lifts and also build a big strong powerful look.

Phase 4: 2 weeks

Phase 4: this is a deload phase after all your heavy training to give your muscles a chance to fully recover.

Now for the rest of this killer workout to help build your cardiovascular system and burn fat here is an awesome HIIT and HIIT fat burning system put together by Matthew7wilkes and topped off with an additional calisthenics challenge for those who want to go full super Saiyan on this transformation.

HIIT Essentials:

10 sec S-Run

10 sec Shuffles

10 sec Ladder drill

10 sec Cone Z drill

10 sec Backwards run

60 sec Rest

– 5 to 10 rounds, rest 2 minute between rounds.

+ For the Essentials you need to go at your full speed be quick be light and move your ass. The ladder drill would be a in step out step quick feet movement with an agility ladder for the set time. The Cone Z drill is just as it sounds sprint to each cone in a Z zigzag like formation back and forth.

Fat Burn HIIT:

10 Jump Squats

10 Push Ups

10 Burpees

10 Jump Lunges

1 Minute Sprint

50 Jumping Jacks

– Complete 4 to 10 Rounds, rest 1 minute after each round.

+ For the Fat burning you’ll need to push yourself for this one but not too hard to the point where your passing out just know your limits and try to break them and be prepared to sweat for this one.

Calisthenics:

Push Ups

Sit-ups

Handstand Push Ups

Pull Ups

Squats

Calf Raises

Dips

Lunges

Knee raises

Jumping jacks

– Complete as many Reps of each workout as you can. Can add Variations like Pylometrics or Isometric holds or Single Limbs for strength, etc.

+ For the Calisthenics Super Saiyan Workout we going for high high reps

’ watch out it’s over ONE THOUSAND!’

1,000 reps is your goal but you can break it up in to however many sets and reps as you like as long as it equals 1,000.

Now get out there and train insaiyan and earn yourself that Dragon Ball physique 💪

So a massive shout out to Matthew7wilkes for all the hard work he put into this, well done buddy 💪

Get out there and train Insayian and earn that Dragon Ball physique 💪

[jiren-87]

Johnny Bravo workout:

Here we are going to be looking at a workout to get you buff like the original 90's big Man Johnny bravo.

So in the series we find out Johnny gets his physique from a resistance band routine then later moves on to weights in the gym, we will be aiming to do this routine with minimal equipment: resistance bands, pull-up bar, dumbbells, barbell.

Resistance band routine:

Workout 1:

Push-ups 5x as many as possible

Resistance band chest press 4x10

Pull-ups 5x as many as possible

Resistance band rows 4x10

Resistance band deadlifts 8x8-10

Resistance band upright rows 4x8

Resistance band curls 6x6

Resistance band pushdowns 6x8

Calf raises 50-100reps

Crunches 50-100reps

Workout 2:

Wide hand push-ups 5x as many as possible

Resistance band underhand rows 5x10

Resistance band flyes 4x6

Inverted rows 4x8

Resistance band squats 8x10

Lunges 4x10(each side)

Resistance band military press 6x6

Resistance band shrugs 5x10

Reverse sit-ups 50-100 reps

Mountain climbers 50-100 reps

Workout 3:

Incline push-ups 10x as many reps as possible

Resistance band rows 10x as many reps as possible

Pike push-ups 6x6

Sissy squats 4x as many reps as possible

Chin-ups 6x6

Dips 6x6

Twist crunches 50-100reps

Gym bro routine:

Workout 1:

Floor dumbbell chest press 5x8-10

Congo push-ups 5x10

Floor dumbbell flyes 4x6

Standing dumbbell flyes 4x6

Military press 6x6

Man makers 8x8

Pull-ups 5xas many as possible

Underhand bar rows 5x8-10

Dumbbell one handed row 4x8

Dumbbell trap rows 4x10

Workout 2:

Bar squats 5x10-20

Dumbbell lunges 4x10(each leg)

Sissy squats 4x8

Dumbbell calf raises 100 reps

Bar shoulder press 6x6

Arnold press 5x8

Dumbbell lat raises 4x10

Bar front raises 4x10

Dumbbell rear flyes 3x8-15

Workout 3:

Bar curls 5x6

Dumbbell curls 4x8

Hammer curls 4x8

Zottman curls 5x6

Reverse curls 4x15

Bar Tri extension 5x8

Dumbbell single arm Tri extensions 4x8

Dumbbell two handed Tri extensions 4x10

Dumbbell kick backs 4x8

Workout 4:

Bar deadlifts 4x6-10

Dumbbell double clean and press 4x8

Two handed dumbbell swings 4x10

Farmers carry 4-6 laps

Crunches 50-100 reps

Reverse sit-ups 50-100 reps

Toes to bars 20 reps

Dumbbell oblique crunch 4x10

Whoa there Mama that was one hell of a workout.

The resistance band workout is a four to eight week program to be followed by the Gym bro workout is a workout you can keep going with until your gains slow down on workout 4 it's a heavy lift day so push your limits and gain some mass.

Coming soon.......... Samurai Jack workout!

[jiren-87]

Baki the Grappler Mass Workout:

Here we are looking at what it takes to make you a powerhouse like Baki, this routine is to get you big like Baki so it’s not a martial arts approach but more of a bodybuilder style because lets be honest all the guys in Baki are f**king huge.

This workout will be made up of a power circuit and a mass workout, The power circuit will consist of exercises based on the muscle groups you will be working that day, you perform one exercise after another without rest once all four exercises are complete take a short rest then repeat and the mass workout is designed to hit the muscle hard and cause you to grow and pack on some serious pounds.

Day 1

Power circuit: 3 sets of 10+reps

Dumbbell incline bench press

Skull crushers

Push-ups

Dips

Workout: sets of 30,12,10,8,6 reps

Bar bench press

Incline bench press

Dumbbell flyes

Pullovers

Superset:

Tricep pushdowns

Tricep one arm extensions

DAY 2:

Power circuit: 3 sets of 10+ reps

Pull-ups

Hammer curls

Incline push-ups

Bent over bar rows

Workout: 30,12,10,8,6 reps

T-bar rows

Dumbbell bent over rows

Wide grip pulldown

Seated rows

Superset:

Bar curls

Preacher curls

Day 3

Power circuit: 3 sets of 10+ reps

Clean and press

Chin-ups

Push-ups

Dumbbell shrugs

Workout: 30,12,10,8,6 reps

Arnold press

Front raises

Lat raises

Upright rows

Rear flyes

Hanging leg raises

Decline sit ups

Day 4

Power circuit: 3 sets of 10+reps

Leg curls

Calf raises

Leg extensions

Dumbbell lunges

Workout: 30,12,10,8,6 reps

Bar squats

Stiff leg deadlifts

Good mornings

Bar lunges

Superset:

Seated calf raises

Standing calf raises

Pick one exercise out of every workout and do one of the following:

6 rep dropset

1-10 plate stripping set

Pyramid up to pyramid down

One two max build up 20,10,8,5,3,1,1,1

Home workout:

For the days when your not at the gym it’s not a rest day it’s a calisthenics and cardio day😉

2-5 sets of as many reps as possible

Push-ups

Pull-ups

Sissy squats

Chin-ups

Dips

Calf raises

Crunches

Reverse crunches

Cardio

5k jog or bike ride

Or shadow boxing/punch bag for 30 minutes

So it’s time to train heavy and train hard and don’t forget like Baki learned when he trained with Ando you have to eat big to get big.

Baki basic meal plan:

Source of protein: eggs, meat free alternative, cottage cheese, tofu, fish, beef, pork etc.

Meal 1:

1 whole egg, 2 egg whites, oats, handful of berries, scoop of protein.

Snack:

Protein shake, apple

Meal 2:

Protein source, bowl of broccoli, sweet potato.

Snack:

Protein shake, banana

Snack:

Cottage cheese, source of protein

Meal 3:

Source of protein, cup of brown rice, 2 cups of vegetables

Meal 4:

1 whole egg, 4 egg whites, handful of tomatoes, spinach, cheese

So get out there and train like a beast👍