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Be a Hero fitness
I'm a personal trainer w ith over 10 years of experience and I'm here to help you reach your goals and push you beyond your limits
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Baki the Grappler Mass Workout:
j-da-ddt le ague -of-e xtraor … jire n-87 Seguir
Be a Hero f itness
Source: youngjusticer
Day 1
Power circuit: 3 sets of 10+reps
Dumbbell incline bench press
Skull crushers
Push-ups
Dips
Dumbbell flyes
Pullovers
Superset:
Tricep pushdow ns
DAY 2:
Power circuit: 3 sets of 10+ reps
Pull-ups
Hammer curls
Incline push-ups
Seated row s
Superset:
Bar curls
Preacher curls
Day 3
Power circuit: 3 sets of 10+ reps
Clean and press
Chin-ups
Push-ups
Dumbbell shrugs
Front raises
Lat raises
Upright row s
Rear flyes
Day 4
Power circuit: 3 sets of 10+reps
Leg curls
Calf raises
Leg extensions
Dumbbell lunges
Good mornings
Bar lunges
Superset:
Seated calf raises
Pick one exercise out of every w orkout and do one of the follow ing:
6 rep dropset
Home workout:
For the days w hen your not at the gym it’s not a rest day it’s a
calisthenics and cardio day
Pull-ups
Sissy squats
Chin-ups
Dips
Calf raises
Crunches
Reverse crunches
Cardio
5k jog or bike ride
So it’s time to train heavy and train hard and don’t forget like Baki
learned w hen he trained w ith Ando you have to eat big to get big.
Meal 1:
Snack:
Meal 2:
Snack:
Snack:
Meal 3:
Meal 4:
The routine:
Upon w aking it’s time to start the day w ith
This is to get you limber and stretch out any of sleeping aches you may
have acquired during the night.
Now that’s done it’s time to get some breakfast and get yourself fueled
for the day ahead.
The workout:
Deadlifts 5x5
So now you have just killed yourself in the gym it’s time to chow dow n
and refuel to get ready for the next part of Baki’s insane training.
Baki has had you training insane or maybe at this point w e can call it
insaiyan because I’m pretty sure this on Dragon Ball level now but none
the less w e shall crack on, it’s time to take so much needed rest and
recovery time because this evening you w ill be once again joining Baki
to finish off your day of training.
Crunches
Reverse sit-ups
Tw ist sit-ups
With this w orkout any 5x5 should be done w ith really heavy w eight but
I exercise caution as this is an anime w orkout based on a fictional
character and if you decide to follow this w orkout you do so at your
ow n risk.
I hope you have enjoyed this w orkout and let me know w hat you think
So here w e go!
Day 1
Workout A:
Pull-ups 5x as many reps as possible
Superset:
Wide grip pull-ups 4x amrap
Workout B:
Pull-ups 3x amrap
Superset:
Shrugs 2x amrap
Day 2
Workout A:
Weighted push-ups 5x amrap
Workout B:
Push-ups 3x amrap
Sit-ups 4x amrap
Day 3
Workout A:
Dumbbell squats 5x amrap
Lunges 4x amrap
Workout B:
Bodyw eight squats 5x amrap
Superset:
Shrugs 4x amrap
Day 4
Workout A:
Chin-ups 4x amrap
Dips 3x amrap
Superset
Dumbbell curls 3x amrap
Workout B:
Bar curls 4x amrap
Dips 4x amrap
Sit-ups 5x amrap
Day 5
Workout A:
Superset
Push-uPS 4x amrap
Pull-ups 4x amrap
Workout B:
Pull-ups 3x amrap
Superset
Trap row s 5x amrap
Day 6
Workout A:
Decline push-ups 3x amrap
Workout B:
Superset
Sit-ups 4x amrap
Crunches 3x amrap
The w orkout reps for this are as many as you can manage each set so
that you w ork to complete failure every time and not just stop because
you have got to an allotted amount of reps.
So get ready to break out of those bars and let me know how it goes!
33 note s
So here w e are looking at the JoJo Joestar style physique, now all the
characters in this anime have huge arms and boulder shoulders so w e
are going to build a routine around this look.
Day 1:
Chest and triceps:
Db flyes 5x8
Day 2:
Pull-ups 4x6-10
Deadlifts 5x6-10
Day 3:
BD shrugs 3x6-8
Day 4:
Legs:
Squats 5x10
Lunges 4x15-20
Day 5:
Chin-ups 5x10
So lift heavy, train hard and there you have it a w orkout fit for the
Joestar family line.
20 note s
Day 1:
One handed push-ups 3x8
Pull-ups 4x10
Chin-ups 4x8
Deadlifts 10,8,5,5,3,1
Additional circuit:
Bear craw l
Lunges
Day 2:
Jump squats 4x12
Additional circuit:
Man makers
Kettlebell carry
Battle ropes
Day 3:
One handed pull-ups 4x6
Dips 3x15
Squats 10,8,5,5,3,1
Additional circuit:
Pike-ups
Sled push
Kettlebell sw ings
Mountain climbers
Remember diet plays the biggest part in getting the physique you are
aiming for so eat clean and eat lean
Oats
Scoop of protein
Fresh fruit
Snack:
Protein shake
Handful of nuts
Lunch:
3 eggs
Bow l of salad
Snack:
Piece of fruit
Dinner:
Medium Potato
Cup of veg
So there you have it guys give it go and let me know w hat you think.
12 note 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
Workout 2:
Star jumps to jogging on the spot for 5 minutes
Squats
Bar row s
Decline push-ups
Pike push-ups
Leg raises
Chin-ups
Workout 3:
Jogging in the spot for 5 minutes
Dips
Pistol squats
Tw ist crunches
Jump squats
Bear craw l
Plank 1 minute
This is a circuit routine to be used 3 days a w eek and to give you a rest
and recovery day betw een w orkouts.
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.
69 note s
Now let’s get to it I have made three w orkouts 2.0 and 3.0 have been
modified to give you a more rounded w orkout and to push you a bit
harder, so w ithout further a due
100 sit-ups
100 squats
10k run/cycle/sw im
100 sit-ups
100 squats
10k run/cycle/sw im
10k run/cycle/sw im
#one punch man w orkout #hero #w orkout #f itness #one punch man
#anime w orkout #training #gym #exercise #gymmotivation
23 note s
So you’ve made it this far now it’s time to put new acquired muscle to
the test.
This part of the training w ill consist of w eight training then circuits that
w ill replicate the kind of movements Midoriya w ould have been
performing to clear the beach.
Sled push
Reverse crunches
Kettlebell deadlifts
Box jumps
Kettlebell curls
Legs:
Hack squats 5x10
Kettlebell sw ings
Mountain climbers
Sled pull
Battle ropes
Shoulders:
Shoulder press 5x10
Crunches
Kettlebell carry
For those of you out there w ho w ant to push your limits here’s an
additional 2 day calisthenics w orkout to incorporate into the routine
above.
Sissy squats
Crunches
Mountain climbers
Dips
Lunges
Chin-ups
The diet for this part of the w orkout w ill require you to put yourself in a
calorie deficit w e w ant to strip any fat and excess w ater w eight that
may have been put on during this journey and w e w ant you looking as
ripped and aesthetic as possible.
I w ould aim for cutting back your calories over the first couple of w eek
of this stage of the w orkout 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 w orth it and you’ve just got to keep
telling yourself you can do it and you w ill get there and achieve the
physique you’ve w orked so hard to attain.
A big w ell done to anyone w ho makes it through this w hole plan and I
w ould love to see some before and after pics.
Survival Power!!!
– Gonna get some Pow er to SURVIVE!!! Get some strength to lift, Carry,
and w ithstand ANY!!! Obstacle in your w ay. Get moven and get to it!
Warm up:
Push ups, Pull ups, Dips, Squats, Leg raises, Jumping jacks, jogging.
Cooldow n:
Strength/ Agility: Build muscle lift more and move quicker and sw ift
_________________________________
Keep an eye on this guy in the future I can see some amazing and
inspiring thing to come from him.
Here w e are going to w ork on heavy lifts to build muscle mass and
strength and the accessory w ork is to build the supporting muscle and
to help you lift heavier on your big lifts.
______________________
Day 1:
Superset:
Day 2:
Day 3:
Squats 8,5,5,3,3,1
Superset:
Day 4:
Tri set:
Crunches 3xamrap
___________________________
Now go heavy on your big lifts and train smart on your accessory
w ork and don’t forget to push your limits and become the ultimate
Surviver
___________________________
Jogging 5 Minutes
Rest 1 to 5 Minutes
___________________________
Farmers Walk
Suitcase Carry
Zercher Walk
Bear Hug
Overhead Walk
Bottoms Up
=================================
– So, this w orkout should definitely put you in excellent survival shape,
put you in any tough physical condition and you should be okay…. Kind
of. You still need survival skills, w hich I may touch up on some other
time. Buuut anyw ays enjoy, like alw ays Don’t Over do the undo-able
for you!“ And break your limits!
37 note s
Circuit:
3x as many reps as possible
Tire flip
Sled push
Kettlebell curl
Pull-ups 3x8
Circuit:
Man makers
Kettlebell deadlifts
Box jumps
Leg day:
Hack squats 4x10
Leg ex 3x12
Circuit:
One arm kettlebell clean&press
Kettlebell sw ings
Mountain climbers
Battle ropes
Shoulder day:
Shoulder press 4x10
Circuit:
Tire flips
Man makers
Crunches Lunges
Lunges
The sets in the w orkout it’s designed to pyramid up just remember the
reps are there as a guide if your making them on every set then you
need to up the w eight and challenge yourself every w orkout, The
circuits are there to help add functional movement to This w orkout and
make you a true w arrior like Jiren.
17 note s
So keep an eye out because all seven Dragon Balls have been
collected and the w ish for the ultimate w orkout is nearly complete
14 note s
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