Level27⚡️ Gamer/Live streamer🎮 YouTuber🎥 /Anime nerd/Nintendo switch/Mobile gamer/Xbox Vlogger💬 I make music and I am crazy about fitnesses as well.When do you stream:when ever I have time
Workout style: calisthenics,street workout and little bit of the gym
Why do you enjoy fitnesses?
It brings a better side of me and make me feel very confident in the body that I am in and the skin I am in plus it make me not care of what others thinks of me because I know at the of the day I look good.
Why do you enjoy the fitness community?
To be honest I want everyone to enjoy one another and not judgement (trust me I have seen it on both side and it’s not cool ) to me it don’t matter how heavy you lift or you want to break someone record that don’t make you who you are as a person. It start within yourself of what makes you.
I am just here to motivate people it’s not judge me over here where I am I’m here to inspire others i may not be a expert or a pro about fitness but I still give a open mind and take everything in as long I make that person snap into getting that work done and make them feel better with there self confidence I am super happy at the end of it
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 💪
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.