#workoutsplit

[zahmaddog]

The Bad Batch Workout Split

I'm a bit of an intense gym-goer. Anime, live-action characters, and other animations have really inspired me to go above and beyond what I thought I could do. Clone Force 99 inspires me so much! They're all so fit, have different advantages, skills, and physical strengths. For fun, I created a workout split based on each of the modified clones. I hope you enjoy it! There’s a bit of a fanfic element to it as each Bad Batcher describes their favorite workout routine:)

(Part 2)The Bad Batch Workout - The Frat Boy Days Edition

Wrecker - Legs

Wrecker never skips leg day. Whether he's on a mission or with Gonky in the back of the ship, he's always training! Wrecker encourages you to train safely! He says to feel free to train until failure on machines, but to pick a weight you'll be safe with on the free weight work.

Leg Extension - 2 sets of 15

Hamstring Curl - 2 sets of 15

Deadlifts - 3 sets of 6-8

Leg Press - 3 sets of 10-12

Smith Machine Split Squats - 2 sets of 6-8

Gonk Carry (Sandbag Carry) - 3 reps; set a distance you’re comfortable with.

The Daily Bad Batch Burner Finisher (see below)

Crosshair - Push & Shoulders

Crosshair is built to carry his gear and Firepuncher 773 up mountains, towers, and more. His shoulders are strong to sustain his sniper work and throw enemies in close hand-to-hand combat. He suggests getting someone like Echo to spot you so you can work harder, but if you're going it alone, be smart and hang out with the Smith machine.

Incline Press - 3 sets of 10-12

Bench Press - 3 sets of 10-12

Shoulder Press - 3 sets of 10-12

Delt Raises - 3 sets of 10-12

Farmers Carry - 3 reps; set a distance you’re comfortable with

The Daily Bad Batch Burner Finisher (see below)

Hunter - Back & Abs

Hunter knows he has an amazing back to waist ratio and maintains a steady back routine to maintain it. To build out your back, he suggests warming up your abdominal muscles first, then heading straight into heavy rowing work.

Cable Crunch - 3 sets till failure

T-Bar Row - 3 sets of 6-8

Assisted Pull Ups - 3 sets of 10-12

Cable Lat Pulldown (Palms in) - 3 sets of 10-12

Cable Row (Narrow) - 3 sets of 10-12

The Daily Bad Batch Burner Finisher (see below)

Tech - Full Body + Cardio

Tech may be all brains, but you have to give credit where it's due: the guy is built. He'll climb up vertical surfaces with Echo on his back, overpower enemies with a broken femur, and perform fantastic movements to protect others. Tech suggests performing heavy compound movements to work multiple muscle groups at once and mastering your own body weight. At the end, listen to a podcast, music, or show; or if you can maintain focus and a higher heart rate, read a book.

Assisted Chin Ups - 3 sets of 10-12

Hexbar Deadlifts - 3 sets of 10-12

Barbell Squats - 3 sets of 10-12

Assisted Pull Ups - 2 sets of until failure

The Daily Bad Batch Burner Finisher (See Below)

Entertained cardio - 45 minutes

Omega - Arms & Accessories 

She may be the little sister, but Omega is a straight up badass and her brothers know it. She's getting used to performing compound movements with her brothers, but enjoys working on accessory movements as it's time for her to focus on herself in the gym and get away from all the "bro" noise.

Calf Raises - 3 sets of 10-12

Preacher Bicep Curl - 3 sets of 10-12

Tricep Pushdown - 3 sets of 10-12

Hammer Curl - 3 sets of 10-12

Front Raises - 3 sets of 10-12

Shrugs - 3 sets of 10-12

The Daily Bad Batch Burner Finisher (see below)

The Daily Bad Batch Burner Finisher

Clone Force 99 has exceptional grip strength and endurance. Here's the burning finisher for the end of each workout. If you don't have access to battle ropes, any free weight arm movement can replace it.

Each exercise till failure x3

Battle Rope 

Pushups

Static Hang

Clone Force 99 says good luck on your training. You'll need it.

[workoutwords]

Dwayne "The Rock" Johnson, the epitome of strength and charisma, is not just a Hollywood superstar but also an inspiration to millions of fitness enthusiasts worldwide. Known for his imposing physique and incredible work ethic, The Rock has maintained a grueling workout routine that has helped him achieve enviable muscle mass and a remarkable level of fitness.

In this article, we delve deep into the training regimen of the man who embodies the phrase "Beast Mode On" and explore the secrets behind his success.

Get ready to embark on a journey to discover the training methods that have sculpted The Rock's iconic physique!

[legotoys-blog1]

Chế Độ Luyện Tập 6 Ngày #FitLife

Như một chuyên gia thể hình, tôi xin giới thiệu đến bạn một bài viết về chế độ tập luyện 6 ngày của mình. Đây là một chương trình tập luyện chi tiết và chuyên nghiệp, giúp bạn cải thiện sức khỏe và nâng cao cơ bắp một cách hiệu quả. #WorkoutSplit #6DayWorkout #Chedydotapluyen #Chuyennghiep #Thethinh My 6-Day Workout Split 🦾 Your browser does not support HTML video. My 6-Day Workout Split 🦾 #6Day…

[tiptopgents]

What is your workout routine? 🤔

[dailydoseofdaisyworkouts]

Welcome to Daily Dose of Daisy Workouts

Welcome to my blog! My name is Daisy and I love everything fitness, I decided to share some of my favorite workouts on here with you guys and maybe motivate so of you to start your journey as well. Let me know what you guys would like to see me post more of, whether it’d be what my workout was that day, my favorite workout clothes, or how to do a certain workout. I work out 4-5 times a week, depends if I have a lot going on that week or not. I try to include cardio at least 2-3 times a week and my favorite form of cardio is the stair master or biking whether it’s stationary, or mountain biking. My current workout split is

Monday: Quads & Abs

Tuesday: Back, Bi, Tri, and cardio

Wednesday: Glutes, hamstring, and abs

Thursday: Shoulders, abs, and cardio

Friday: I switch it up but I’ll either add an extra leg day, so I don’t just focus on one group I do everything legs, or I do a full body workout and cardio.

[deinheilpraktiker]

Probieren Sie diesen 4-tägigen Workout-Split aus, um Ganzkörperkraft aufzubauen

Probieren Sie diesen 4-tägigen Workout-Split aus, um Ganzkörperkraft aufzubauen

In diesem Artikel Alle ansehen In diesem Artikel Was ist ein 4-Tage-Trainingssplit? Die Vorteile von 4-Tage-Trainingssplits Was gehört in einen 4-tägigen Trainingssplit? Beispiel für einen 4-tägigen Trainingssplit zum Kraftaufbau

[workout-flair]

Having a good workout split that you like and consistent with is one of the most important factors in your fitness journey.

That’s why in this article we’ll mention the best two 5 day workout routines for maximizing muscle growth , how to apply them and which one should you choose.

[healthfitness05]

👉If you've tried all the diets and crazy workouts but none of it worked⁉️ . Then Try Our 100% natural weight lose ritual, you'll see results in one week. . Visit our website link in description 👉

[weight-loss-trick]

—— Amazing transformation 📷 charlottegshore . . She looks great after her self-transformation efforts! Anyone can do this! Do not wait for the opportunity . 🤔Does anyone want this result? . Follow us for more weight loss motivation and tips🌾 ❓If you don't know how to start ketodiet properly or do you want to lose possibly 5-10 lbs in the first week alone with this ?⁣⁣⁣⁣⁣⁣⁣?⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ 👉 ➡️ LINK IN BIO⁣⁣⁣ #Repost @keto_2fatloss #ahasave @ahasave #workoutnyc #workoutschedule #workoutsformoms #workoutsupplements #workoutset #workoutsbykatya #workoutsplit #workoutstreet #armworkoutsforwomen #queenofworkouts #trxworkouts #workoutshoes #crossfitworkouts #workoutswag #buttworkouts #chestworkouts #pregnancyworkouts #fitnessworkouts #fullbodyworkouts #workoutsnap #workoutsession #freeworkouts #bodyweightworkouts #dailyworkouts #workoutsathome#ahasave (at Los Angeles, California) https://www.instagram.com/p/CQ7j-HFgfBa/?utm_medium=tumblr

[zahmaddog]

The Frat Boy Days - The Bad Batch Workout Split

Hi everyone! I've created a "Frat Boy Days" edition to follow up my first Clone Force 99 Workout Program. This one includes a day for Echo :) I'm also working on a 501st split; but it's taking a while longer to develop, so stay tuned! I wrote more on the fictional side too, so we get a little more insight on how the squad works together in the gym, how they approach the weights, and what their favorite things are. I hope you enjoy! I had a lot of fun with this.

Wrecker - Quads and Calves

Wrecker outlifts everyone in the squad, for obvious reasons, but his squat and deadlift abilities outshine most large species in the galaxy. It can be challenging to have a lifting buddy that will always be stronger, but Wrecker lifts up the people around him and encourages them to push their limits. It doesn’t matter if he already got his workout in for the day or if he’s busy, he’ll always drop what he’s doing to accompany a squad-mate or friend in the gym.

Warm Up

Wrecker likes to get his blood moving and warm up on the treadmill. He’ll sport gigantic hoodies and sweatpants, often throwing the hood up to keep his head warm too. Often giddy, he’ll use the treadmill next to Tech or Echo for great conversation.

10 minutes walking on treadmill

Pre-Exhaust

The pre-exhaust set is one of Wrecker’s favorites of the day because it warms the body to be more explosive. The purpose of a pre-exhaust set(s) is to bring blood flow to the muscle you’re targeting during the workout session. This will help you target that muscle better (that mind-muscle connection Tech goes on about) throughout the session and warm the muscle for better performance. 

Leg Extension - 2 sets of 20

Core

After your muscles are warmed, it’s time to put them to work. Wrecker focuses up and pops a few pieces of sour gummy candies for a quick carbohydrate source. Just like defusing a bomb, Wrecker recommends that you work methodically and safely. Double-check your stance, don’t work with a weight that is too heavy, and make sure you’re warm. He bundles up in a hoodie to sweat through to stay warm. If he starts to overheat, he’ll throw that sweaty pump cover at Crosshair as a joke, but we all know Crosshair loathes it. 

Wrecker recommends that you pick a weight that you can lift comfortably, but will begin to safely struggle through the 10th rep. It’s okay if you struggle around rep 8, just make sure you can re-rack the weight safely. Wrecker also enjoys lowering the weight down slowly and EXPLODING upwards.

Barbell Squats: 3 sets of 8-10

Superset: Leg Press (Narrow Stance) + Leg Press (Calf Raise): 3 sets of 10-12

Hack Squat (Or Goblet Squat if Hack Squat machine is unavailable): 3 sets of 8-10

Finisher 

Wrecker loves how his legs feel like jelly after the core portion of the workout. Now, it’s time to finish up with a circuit of bodyweight exercises (but Wrecker usually adds weight because he eats pain for breakfast). 

Repeat circuit 3 times:

Walking Lunges: 16 reps

Squat Jump: 8 reps

Side Lunge Stretch: 6 reps

Crosshair - Push

Crosshair’s tendencies to push people away translate quite well to traditional push days in the gym. He pictures the weight coming down on him like Wrecker coming in for a hug and the intense strength to push the weight away flows through Crosshair naturally. Crosshair prefers to work with the smith machine because he doesn’t love asking a squad-mate to spot him, but Tech often inserts himself to spot and info-dump at Crosshair as he works through his sets. Tech’s endless banter frustrates him, but Crosshair knows he can lift heavier with the one-sided conversation in the background.

Warm Up

Crosshair doesn’t enjoy warming up, but he knows it’s healthier. He’s had that lecture from Tech, and Wrecker, and Hunter, and Echo, so he just grits his toothpick and gets through a quick warmup before hitting the weights.

10 minutes of walking on treadmill

Arm circles 2 sets of 20

Pre-Exhaust

Similar to pinpointing a target in your scope before pulling the trigger, your pre-exhaust set should target the muscle before hitting the core section of the workout. Crosshair recommends to really squeeze the pectoral muscles during the chest flys to increase blood flow. The increased blood flow will help you focus on the pectorals during the core exercises.

Chest Fly - 2 sets of 15

Core

Crosshair says to keep your chest proud and pronated as you push the weights upward. Before you grab heavier weights, slow your motion downwards, squeeze the muscles in use, and pause at the bottom/top. This will make each movement more effective and keep your joints healthier. Being the marksman that he is, he’ll record each weight and reps that he achieves to push himself the next time he’s in the gym.

Incline Bench Press - 3 sets of 8-10

Bench Press - 3 sets of 8-10

Shoulder Press -3 sets of 8-10

Superset: Delt Raise + Front Raise - 3 sets of 10-12 

Cable Tricep Pull-down - 3 sets 10-12

Finisher

Being the soldier he is, Crosshair enjoys pushups. Being lean and strong, Crosshair can crank out nearly 70-100 reps before he fails each set, but he doesn’t expect that many reps from anyone else because he believes he is superior. In the years after the Republic fell, he has been much more understanding that anyone daring to push to failure is admirable.

Pushups - 3 sets until failure

Crosshair’s bonus tip: Once you’ve pushed yourself to failure on pushups, move to performing pushups on your knees and work until failure.

Tech - Glutes and Hamstrings 

Similar to Wrecker, Tech never skips leg day. He understands that working out legs boosts testosterone and other growth hormones, stimulates full-body circulation, and is great to release stress and endorphins. Crosshair and Hunter sometimes skip leg day and it confuses Tech. He mocks them that they could be in a better mood if they just trained their legs more.

Warm Up

Walking helps warm your lower back muscles and brings blood flow to your legs. Tech will also stretch after walking; he’ll touch his toes, bend in half and let his upper body hang to the floor, and twist to loosen his back up.

10 minutes walking on treadmill

Stretch

Pre-Exhaust

Tech says to use this exercise to not only warm up the muscle, but to also deepen your stretch. Using the weight to help pull your muscle (safely), you’ll be able to lift heavier later more safely.

Lying Hamstring Curl - 2 sets of 15

Core

Tech’s deadlift form is perfect. His main key points are to place your feet shoulder-width apart, pull your shoulders back, and push through your heels as you stand. If you choose to wear a belt, remember that its main purpose is for you to push against with your core as you activate your abdominal muscles. 

Traditional Deadlift - 3 sets of 8-10

Romanian Deadlift - 3 sets of 8-10 Tech recommends to move down slowly and only go up 80% of the way to keep tension on your glutes and hamstrings for the entire set.

Bulgarian Split Squats - 3 sets of 10-12 Tech says to set yourself up parallel to a mirror so you can check to see that the working leg is bending to a 90-degree angle. The 90-degree angle will keep your knee joints safe and target the muscles more effectively. Ensure that your knee does not extend past your foot as you squat down. If the Bulgarian Split Squat is too difficult, a regular split squat will work fine, but be sure to check the angle of your leg.

Sitting Hamstring Curl - 3 sets of 8-10

Finisher

Tech enjoys a challenge after a hard leg day. He’ll take his time with these lunges; meaning he’ll do 10, take a breather and check his data pad, then bang out 12 more, and so on. He knows that the lactic acid buildup the lunges trigger is painful, but he pushes through. Tech says that pushing yourself through painful and tough situations primes your body to push through tough situations when your squad depends on it.

Walking Lunges - 2 sets of 50 reps (25 each side)

Hunter - Pull 

Hunter loves his back days because he can put in his headphones and listen to his “dad rock” without any flack from his brothers. He’ll often pick a time he can go alone because back day doesn’t require any spotting help. He loves his squad, but taking some time to pull away and sort through thoughts and physically work through things is a highlight of his week.

Warm Up

While Hunter is on the treadmill, he’ll build out his playlist for the workout and set his intentions. As a master of visualization, he’ll visualize which muscles he’ll be focusing on and succeeding throughout the workout.

10 minutes walking on treadmill

Pre-Exhaust

In Hunter’s opinion, there’s not a better way to get a pump on than hashing through a few sets of pull ups. Hunter will typically warm up with his bodyweight, but isn’t opposed to adding weight. For beginners, he recommends using the assisted pull up machine and working towards failure, even as a warm up. He’s… intense.

Assisted Pull Ups - 2 sets till failure 

Core

Hunter is all about controlling the weight and not letting it control you. Slow your reps down and create that mind-muscle connection with the different muscles in your back. Squeeze your shoulder blades together like they need to pinch a vibroblade knife between them on each rep. Keep a proud chest, embrace the burn, and use lifting straps if needed. Hunter prioritizes building forearm strength, but he knows his forearm/grip strength will fail before his lats do. 

Cable Lat Pulldown - 3 sets 10-12

Cable Wide Row - 3 sets 10-12

Cable Narrow Row - 3 10-12

Cable Face Pull 3 sets - 10-12

Hammer Curls - 3 sets of 8-10

Finisher

Hunter hits his core after each back workout. His upper body pump afterwards is so intense, he struggles to get his armor to fit. He knows he should just order slightly larger armor from the Republic armory, but he silently loves the feeling. We think only Tech has noticed and he rolls his eyes at the situation and doesn’t give it too much thought.

Leg Raises - 3 sets until failure

Ab Roller - 3 sets until failure

Echo - Shoulders & Arms

Traditional gym and cable machine work has been much easier since Tech developed a few skonk attachments for Echo. Echo’s physical limitations do not limit him on the field nor in the gym. His strength to pull himself up, run, and carry go beyond expectation, but Echo never looks at it that way. He just does what is necessary to get the job done.

Warm Up

If arriving at the gym with the squad, Echo will often find a treadmill next to Tech or Wrecker to chat about the day. He finds their conversations to be soothing and then he’ll feel more positive when heading into lifts.

10 minutes on the treadmill

Pre-exhaust

Echo’s workout today will focus on shoulders and arms. While shrugs are considered more of a back movement, he finds warming up his upper back and focusing on pulling with his shoulders is his favorite movement to warm up.

Dumbbell Shrugs 2 sets of 10-15 reps

Core

Echo has been into supersets (performing one exercise after another in a circuit) lately because they “echo” opposing muscle groups in the same set. He also finds supersets to be very efficient and loves the pump effect it creates, especially in the arms. 

Cable Crunches - 3 sets of 10-12

Machine Shoulder Press - 3 sets of 8-10

Decline Dumbbell Bench - 3 sets of 10-12

Superset: Cable Overhead Tricep Extensions + Cable Bicep Curl - 3 sets of 10-12 

Superset: Cable Delt Raise + Tricep Dips - 3 sets of 10-12 

Finisher

A master of climbing, even with a skonk, Echo will perform chin ups (and sometimes pull ups) until failure and then hang until his grip strength fails. He’ll repeat this exercise 3 to 5 times, nearly daily. He knows it burns, but he says it’s important to build up this strength so you have it when your life depends on it.

Chin ups until failure; then static hang until failure - 3 sets

[alphalabsfitness-blog]

💪Don't quit until you have achieved your goal.💪⁠ .⁠ You are now in your second month. This is where you start working on your endurance and also conditioning rather then just focusing on loosing fat. You might want to also look at your calories and increase if necessary. And make sure you are eating enough healthy calories to replenish your muscles. Here are some websites that have the link or please DM me to get access to google drive. .. Good luck on your journey...it might be a tough road but you will get amazing results if you stick with it. Please DM me if you have any questions 💪. . Thank you very much for supporting our brand and beliefs.⁠ .⁠ Tag a friend who needs to see this.👀⁠ .⁠ Like👍 || Comment💬 || Share🤳 || Follow🙏⁠ -------------------------------------------------⁠ #exerciseroutine #weightlossjourney #homeworkout #fitnessgirl #fitgirls #training #strengthtraining #fitgirl #fitover #workoutoftheday #fitprogress #buildmuscle #fitnessroutine #nasmcpt #exerciseplan #tattoosandmuscles #workoutsplit #workoutplans #workouthelp #gymhelp #workingout #leicester #fitnessadvice #exerciseguide #musclegains #gains #gymroutine #fitlife #gymworkouts #fitnesstips (at Victoria, British Columbia) https://www.instagram.com/p/CANwzsSDZUM/?igshid=1v1kw11ty59lj

[bodysculptingfitness]

How good can a home workout be? Well, it can be as good as a gym workout. There are a lot of studies that are conducted to study the muscle growth patterns between light & heavy weights. Yes, heavy weights help achieve your strength goals which over a period of time promotes greater muscle growth but low load training is also as effective if done with a right approach. INTENSITY This is what is required if you're training at home. Train to failure and follow the same split as you follow in the gym. Yes, it takes more time & reps to reach failure when you're not lifting enough but that's your best option. Make sure you're making progressive overload with the reps or variations. This is the only way you'll trigger the stimulus to grow your muscles. #muscles #homeworkout #homegym #fitnessfreak #fitstagram #fitspo #healthyliving #healthychoices #bodybuildingmotivation #bodybuilder #noexcuses #motivation #gymlifestyle #exercise #workoutsplits #workouts #weighttraining #weightlifting #strength #fitnessgoal https://www.instagram.com/p/CMb_1iKDw7M/?igshid=qbmj3g45g7uv

[bundifitness]

#workoutmotivation #workoutroutine #workoutroutine #workout #workouttips #training #trainingmotivation #traininghard #trainingtips #gymmotivation #gymlifestyle #gym #gymtips #workoutsplits https://www.instagram.com/p/CBNkENEn47k/?igshid=ythu3hxpn3wo

[samanthahauger-blog]

First workout of 2017 done! Beginning a new workout split this week. Starting off each week with a full on leg workout. Quads, hamstrings and calves. Getting after those legs all the way around. #LegDay #GetAfterIt #WorkoutSplit #HealthyHabitsForLife #NewYearNewMe

[itzabouthealth]

Time To Eat Healthy

#weightlossnaturally #weightlosstips #weightloss #weightlosstipsforwomen #weightlosstipsandtricks #today #foru #weightlossjourney #losebellyfat #losebellyfatfast #flatbellyworkout #flatbellyfix #naturalweightlosstransformatio #smoothiedietips #workoutnyc #workoutschedule #workoutsformoms #workoutsupplements #naturalweightlossresults #crossfitworkouts #workoutshoes #armworkoutsforwomen #workoutstreet #naturalweightlossproducts #workoutsathome #buttworkouts #workoutswag #workoutsplit #weightlossfoods #workoutset

[harmonyblazeblog]

🏋️ HOW OFTEN SHOULD I WORKOUT? 🏋️ When setting up a new clients' programme, I always ask them how many times a week they can commit to training and I usually get the question above in response. Although the World Health Organisation recommends that adults aged 18-64 years should do at least 150–300 minutes of moderate-intensity aerobic physical activity (or 75-150 minutes of vigorous-intensity) over the course of a week, how often 𝙮𝙤𝙪 should be working out depends heavily on 𝙮𝙤𝙪𝙧 current level of fitness, your medical history and of course your lifestyle! Personally, when starting with a client who hasn't been physically active on a regular basis for a while I recommend starting out with just two sessions a week (one upper, one lower and maybe a little cardio depending on their goals) to build some consistency and confidence in the gym • When they feel ready and can commit to a third session we then add this in and so on, building up to 4-5 days. The important thing to remember is that your workout schedule should work for you - if you feel like you're not doing enough, are you working hard enough each session and pushing yourself? Are you getting enough rest in between each workout? Are you fuelling yourself correctly? How often do you workout? Can you relate to feeling like you're not doing enough? #personaltrainerlife #glowgrowcreate #fitcommunity #fittips #gymsharkspotted #fitnesspage #fitnessadvice #readysweatglow #fitnesslifestyle #activeliving #fitnessmotivation #activewearaddict #activewearforwomen #activewearfashion #discoverunder2k #wellnessblogger #gymshark66 #gymsharkwomen #gymsharks #wellnesscoach #workoutsplit #workoutfrequency #shouldiworkout #girlswholift #squathold #fitnessprogress #joyofworkingout #femalefitnesscoach #onlinefitnesscoach #fitnessprogramming (at West Yorkshire) https://www.instagram.com/p/CTEaVS1NjfN/?utm_medium=tumblr