The cosplay crunch is on, you have way to much to do, the con is so close, your wig hasn't even shipped yet and you cant fit into your spandex. (Yes, Real men wear spandex!)
We may not be able to get your wig to you any faster, but we can help you fit into your spandex, the fastest way possible. :)
We all have busy schedules and it's very common to hear people who use that excuse to skip gym: "I'm too busy" please. You will never have the time to workout, you make time to workout. In order to do this, you'll have to organize your schedule so you can always workout, whether it's 3 days or 5 days a week.
So here it is the INTENSE 3 day COSPLAY Workout. Lets get you into that spandex.
What Does Intense Means?We will do several exercises in a row, decrease the rest time between sets while including bodyweight and weighted exercises. By applying these principles, we will be able to work several muscle groups in one workout: thus build your whole body, increase the number of calories burned, improve our cardiovascular system and decrease the time spent in the gym.
Weight Training And Cardio Training For Men
During this intense 3 days men's workout routine, we will perform full body workouts and put an emphasis on compound exercises in order to get big and burn fat.
This men's workout plan is composed of 3 days of training:
But lifting heavy doesn't mean that you should do half reps. When you perform an exercise, you should go through all the range of motion, in order to stimulate more muscle fibers.
Men Must Aim For 8-12 Reps To Get RippedNow you know that if you want to get ripped, you will have to work these muscles effectively. In order to achieve this, you will have to aim for 8-12 reps for all muscle groups except legs. Legs often require 12-15 reps in order to get them big and well defined. This is the best rep range to give a good definition to your muscles.
Research has shown that if you struggle to achieve these rep ranges, you will get lean muscle mass. During this workout, we will vary the rep ranges depending on the exercises in order to shock the body!
Rest Time Between Each Set And ExerciseIf you want to get ripped your body will need to recover between each set and exercise. The less you rest, the more calories you burn. But if you rest 20 sec, you will not get as much performance as if you would have rest 1:30min. So we will rest between 45 sec - 1:15 minutes between each set and 2 minutes between exercises. When you do a single exercise, your rest time will be 45 sec and if you perform several in a row, it will be 1:15 minutes.
This workout routine is supposed to be intense, remember!
Intense Men's Cosplay Workout Routine
This intense men's Cosplay workout plan provides you 2 days of lifting trainings and 1 day of lifting + a treadmill HIIT session. If you want to add some cardio sessions along with this workout routine, go for it!
It's okay not to follow the whole workout routine. However, remember the principles we mentioned earlier: rep range, rest period, type of exercises ...
A Few Words On SupersetsA superset is when you do two or multiple exercises in a row. During this 3 days intense men's workout routine, it will happen a lot and will be assigned to numbers such as: S1 for the superset #1 and S2 for the superset #2. If two exercises start with S1 for example, they must be performed in a row.
Cosplay On and Workout On!
We may not be able to get your wig to you any faster, but we can help you fit into your spandex, the fastest way possible. :)
We all have busy schedules and it's very common to hear people who use that excuse to skip gym: "I'm too busy" please. You will never have the time to workout, you make time to workout. In order to do this, you'll have to organize your schedule so you can always workout, whether it's 3 days or 5 days a week.
So here it is the INTENSE 3 day COSPLAY Workout. Lets get you into that spandex.
What Does Intense Means?We will do several exercises in a row, decrease the rest time between sets while including bodyweight and weighted exercises. By applying these principles, we will be able to work several muscle groups in one workout: thus build your whole body, increase the number of calories burned, improve our cardiovascular system and decrease the time spent in the gym.
Weight Training And Cardio Training For Men
During this intense 3 days men's workout routine, we will perform full body workouts and put an emphasis on compound exercises in order to get big and burn fat.
This men's workout plan is composed of 3 days of training:
- 2 days of intense workout training
- 1 day of intense workout training + treadmill
But lifting heavy doesn't mean that you should do half reps. When you perform an exercise, you should go through all the range of motion, in order to stimulate more muscle fibers.
Men Must Aim For 8-12 Reps To Get RippedNow you know that if you want to get ripped, you will have to work these muscles effectively. In order to achieve this, you will have to aim for 8-12 reps for all muscle groups except legs. Legs often require 12-15 reps in order to get them big and well defined. This is the best rep range to give a good definition to your muscles.
Research has shown that if you struggle to achieve these rep ranges, you will get lean muscle mass. During this workout, we will vary the rep ranges depending on the exercises in order to shock the body!
Rest Time Between Each Set And ExerciseIf you want to get ripped your body will need to recover between each set and exercise. The less you rest, the more calories you burn. But if you rest 20 sec, you will not get as much performance as if you would have rest 1:30min. So we will rest between 45 sec - 1:15 minutes between each set and 2 minutes between exercises. When you do a single exercise, your rest time will be 45 sec and if you perform several in a row, it will be 1:15 minutes.
This workout routine is supposed to be intense, remember!
Intense Men's Cosplay Workout Routine
This intense men's Cosplay workout plan provides you 2 days of lifting trainings and 1 day of lifting + a treadmill HIIT session. If you want to add some cardio sessions along with this workout routine, go for it!
It's okay not to follow the whole workout routine. However, remember the principles we mentioned earlier: rep range, rest period, type of exercises ...
A Few Words On SupersetsA superset is when you do two or multiple exercises in a row. During this 3 days intense men's workout routine, it will happen a lot and will be assigned to numbers such as: S1 for the superset #1 and S2 for the superset #2. If two exercises start with S1 for example, they must be performed in a row.
- Monday: Upper-Body
- S1 Warmup Bench Press: 3 sets x 20 reps
- S1 Warmup Lats Pulldown: 3 sets x 20 reps
- S2 Bench Press: 4 sets x 8 to 12 reps
- S2 Wide Grip Pull Ups: 4 sets x 6-10 reps
- S3 Dips: 3 sets x 6 to 12 reps
- S3 Chin Ups: 3 sets x 6-10 reps
- S4 Weighted Push Ups 3 sets x 8-12 reps
- S4 Barbell Bent Over Rows: 3 sets x 8-12 reps
- S5 Cable Curls 3 sets x 12-15 reps
- S5 Cable Triceps Extension: 3 sets x 12-15 reps
- Wednesday: Lower-Body
- S1 Warmup Barbell Squat: 3 sets x 25 reps
- S1 Warmup Standing Calf Raises: 3 sets x 25 reps
- Barbell Squat: 5 sets x 15-20 reps
- Incline Leg Press: 3 sets x 12-15 reps
- S2 Leg Extensions: 3 sets x 15-20 reps
- S2 Lying Leg Curls: 3 sets x 15-20 reps
- Standing Calf Raises 3 sets x 8-12 reps
- Seated Calf Raises: 3 sets x 8-12 reps
- Calf Press On Leg Press: 3 sets x 12-15 reps
- Friday: Shoulders + Core + HIIT
- S1 Warmup Machine Shoulder Press: 3 sets x 20 reps
- S1 Warmup Hanging Leg Raises: 3 sets x 15 reps
- Standing Military Press: 3 sets x 6-10 reps
- S2 Arnold Dumbbell Press: 3 sets x 8-12 reps
- S2 Dumbbell Rear Lateral Raise: 3 sets x 8-12 reps
- S3 Weighted Hanging Leg Raises (On dip machine): 3 sets x 8-12 reps
- S3 Bodyweight Hanging Leg Raises (On dip machine): 3 sets x failure
- Oblique Crunches: 3 sets x 12-15 reps
- 12 min, HIIT Treadmill: 30s sprinting, 1 min steady state cardio
Cosplay On and Workout On!