#heavyset

Just when it seemed like Ogre would be unable to reach the falling artifact in time, Level takes a deep breath and shouts…

Here we are going to be looking at a workout to get you buff like the original 90's big Man Johnny bravo.

So in the series we find out Johnny gets his physique from a resistance band routine then later moves on to weights in the gym, we will be aiming to do this routine with minimal equipment: resistance bands, pull-up bar, dumbbells, barbell.

Resistance band routine:

Workout 1:

Push-ups 5x as many as possible

Resistance band chest press 4x10

Pull-ups 5x as many as possible

Resistance band rows 4x10

Resistance band deadlifts 8x8-10

Resistance band upright rows 4x8

Resistance band curls 6x6

Resistance band pushdowns 6x8

Calf raises 50-100reps

Crunches 50-100reps

Workout 2:

Wide hand push-ups 5x as many as possible

Resistance band underhand rows 5x10

Resistance band flyes 4x6

Inverted rows 4x8

Resistance band squats 8x10

Lunges 4x10(each side)

Resistance band military press 6x6

Resistance band shrugs 5x10

Reverse sit-ups 50-100 reps

Mountain climbers 50-100 reps

Workout 3:

Incline push-ups 10x as many reps as possible

Resistance band rows 10x as many reps as possible

Pike push-ups 6x6

Sissy squats 4x as many reps as possible

Chin-ups 6x6

Dips 6x6

Twist crunches 50-100reps

Gym bro routine:

Workout 1:

Floor dumbbell chest press 5x8-10

Congo push-ups 5x10

Floor dumbbell flyes 4x6

Standing dumbbell flyes 4x6

Military press 6x6

Man makers 8x8

Pull-ups 5xas many as possible

Underhand bar rows 5x8-10

Dumbbell one handed row 4x8

Dumbbell trap rows 4x10

Workout 2:

Bar squats 5x10-20

Dumbbell lunges 4x10(each leg)

Sissy squats 4x8

Dumbbell calf raises 100 reps

Bar shoulder press 6x6

Arnold press 5x8

Dumbbell lat raises 4x10

Bar front raises 4x10

Dumbbell rear flyes 3x8-15

Workout 3:

Bar curls 5x6

Dumbbell curls 4x8

Hammer curls 4x8

Zottman curls 5x6

Reverse curls 4x15

Bar Tri extension 5x8

Dumbbell single arm Tri extensions 4x8

Dumbbell two handed Tri extensions 4x10

Dumbbell kick backs 4x8

Workout 4:

Bar deadlifts 4x6-10

Dumbbell double clean and press 4x8

Two handed dumbbell swings 4x10

Farmers carry 4-6 laps

Crunches 50-100 reps

Reverse sit-ups 50-100 reps

Toes to bars 20 reps

Dumbbell oblique crunch 4x10

Whoa there Mama that was one hell of a workout.

The resistance band workout is a four to eight week program to be followed by the Gym bro workout is a workout you can keep going with until your gains slow down on workout 4 it's a heavy lift day so push your limits and gain some mass.

Coming soon.......... Samurai Jack workout!

Dunno what it is, but I've been transformed into a deer, somehow! Seriously, these harnesses are so snug! And… ya got any mince pies!

I hope you all have a wonderful holiday!

Art is by me.