By Dave Randolph

ISBN-10: 1612430740

ISBN-13: 9781612430744

Do you need A SCULPTED, SUPERHUMAN body?
Whether you need to appear like Thor, Captain the USA or Batman, Action motion picture Hero Workouts deals high-intensity education courses which are sure to produce the implications you will have. filled with over 250 step by step photographs, this ebook exhibits find out how to sculpt and outline your chest, again, hands, legs and butt for:

• very good power
• Explosive speed
• monstrous strength

Comic e-book superheros get rippled abs and bowling ball–sized biceps with a stroke of the artist’s pen. The actors who painting them in Hollywood blockbusters will not be so fortunate. to obtain a similar chiseled, jaw-dropping physique, they stick with the hardcore routines certain during this book.
In addition to intriguing, complete exercises, the ebook provides designated dietary suggestion that can assist you construct and retain your new blockbuster body.

MPORTANT observe TO READERS: This ebook is an self sufficient ebook. No endorsement or sponsorship by means of or association with video clips, comics, books, celebrities, or different copyright and trademark holders is said or recommended. All references during this ebook to videos, comics, books, celebrities and copyrighted or trademarked characters and different components of the pointed out video clips, comics, and books are for the aim of observation, feedback, research, and literary dialogue basically.

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Extra resources for Action Movie Hero Workouts: Get Super Crime-Fighter Ripped

Example text

Since Pitt was already in pretty good shape before Fight Club, his workouts for Fight Club and Snatch focused on getting him stronger and leaner. His Troy workouts were geared more toward piling muscle on his very lean frame without adding fat. Pitt worked out 5 days per week, with weight training Monday through Thursday and cardio on Friday. Saturday and Sunday were rest/recovery days. Most of the weight training was probably done in the 12–15 rep range with a light to moderate weight, with 60 seconds of rest between sets.

Wednesday 1a) Back Squats 3 8 3-0-2 1b) Leg Thrusts 3 AMRAP superset 2 minutes rest 2a) Rear Foot Elevated Split Squats 3 10 R/L 2b) Rotational Band Pulls 3 10 R/L superset • do split squats with bar on shoulders, KB/DB in front or 1-arm hanging • band pulls are explosive 2 minutes rest 3a) KB/DB Sumo Deadlifts 3 8 3b) Side Plank w/ Hip Raise (weighted) 3 15 R/L superset 2 minutes rest Wednesday (continued, week 4) 4a) Ab Rollouts 5 AMRAP 4b) Calf Raises 5 15 superset: do A followed by B, continuing until you’ve finished all sets of each 2 minutes rest 5a) Back Extensions 5 5 5b) Stability Ball Hamstring Curls 5 10 R/L Thursday Friday superset • for back extensions use a stability ball if you don’t have an extension apparatus Rest: do some stretching or a light bodyweight workout.

2) Squat jumps for 20 seconds, then regular squats for 20 seconds, then hold the bottom position of your squat for 20 seconds. Rest 1 minute and repeat for a total of 3 to 5 sets. 3) Max-effort sprints in intervals of 5 seconds of work, 30 seconds of rest, for 8–10 minutes. As these get easier, shorten the rest period by 5 seconds. Work toward 15 seconds of work and 15 seconds of rest for 8 rounds. 5 miles) 1 min *Cover the 4000 meters by sprinting then dropping back to a normal pace every 15 seconds.

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Action Movie Hero Workouts: Get Super Crime-Fighter Ripped by Dave Randolph


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