Gohan Workout

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Gohan Workout

The workout we have come up with today to post is the Gohan Workout! This one is inspired by the physique that Gohan has in the Dragon Ball Anime series. Don’t forget that nutrition plays an important role when striving to achieve various fitness and strength goals!

Research process for celebrities/characters/etc:

When we are researching workouts for different anime characters, celebrities, cartoon characters, athletes, politicians, etc… We go through a fairly large deep dive into the data we can find available through books, movies, comic books, interviews, articles that have been written, and we often even reach out to contact the individuals to gather data if at all possible. Then using our education and knowledge we formulate workout information based on what the research and outreach information obtained.

Gohan Stats:

Height: 5’9 (Adult)

Weight: 134 lbs (Adult)

(Information retrieved from Wikipedia.)

Real Name: Gohan

Powers: Yes

NUTRITION

Looking for nutritional information to help get you on track with your health and fitness goals? We also have you covered, on our Unorthodox Training Nutrition page we have laid out many of the basics for nutrition information that has helped to consistently get results. We go into nutrition more in-depth in our membership program as well. Combining fitness and nutrition routines or plans together can allow you to optimize your health and fitness with your lifestyle. Your nutrition should be set-up in a way that helps you to create a sustainable health and fitness routine to achieve your desired health and fitness results.

Gohan Workout:

Gohan Workout Day One: Chest and Tricep Focus w/ Intensity Finisher

Cardio:

20-30 minute jog (or walk/jog) for Endurance

Chest and Triceps:

Bench Press

4×12

Close Grip Bench

4×12

Incline Dumbbell Flyes

4×12

Tricep Pushdowns w/ Rope

4×12

Weighted Dips

4xFailure

Intensity Circuit:

Complete 3 Rounds

(Break 1 minute between rounds only if needed)

30 Second Sprint

20 Dumbbell Thrusters

10 Burpees

20 Second L-Sit

30 Second Battle Ropes

Gohan Workout Day Two: Back and Bicep Focus w/ Intensity Finisher

Cardio:

20-30 minute jog (or walk/jog) for Endurance

Chest and Triceps:

Deadlifts

4×12

Close Grip Pulldowns

4×12

Wide Grip Rows w/ Cable

4×12

Bicep Curl w/ Bar (EZ Bar or Barbell)

4×12

Weighted Chin Ups

4xFailure

Intensity Circuit:

Complete 3 Rounds

(Break 1 minute between rounds only if needed)

30 Meter Sled Pull

20 Box Jumps

10 Wide Grip Pull Ups (Assisted is okay for scaling; or jump ups)

20 Hanging Leg Raises (or Knee Raises)

30 Meter Sled Push

Gohan Workout Day Three: Long Distance Endurance Work

One day per week we’re going to hit a long distance run or row to really work on our endurance.

The 20-30 minutes of cardio each day is a good add-on to our weight training, but it’s important to realize the endurance these characters truly have when we see them in the show.

If we want to come anywhere even close to that, we need to step it up a notch.

Run based on your Saiyan level:

Beginner: 2-3 miles

Intermediate: 3-5 miles

Advanced: 5+ miles

Gohan Workout Day Four: Shoulders, Delts, and Traps Focus w/ Intensity Finisher

Cardio:

20-30 minute jog (or walk/jog) for Endurance

Chest and Triceps:

Standing Overhead Press

4×12

Barbell Shrugs

4×12

Face Pulls

4×12

Power Cleans

4×12

Weighted Push Ups

4xFailure

Intensity Circuit:

Complete 3 Rounds

(Break 1 minute between rounds only if needed)

30 Kettlebell Swings

20 Dumbbell Snatches each arm

10 Burpees

20 Sit Ups

30 Second Battle Ropes

Gohan Workout Day Five: Legs and Explosiveness Focus w/ Intensity Finisher

Cardio:

20-30 minute jog (or walk/jog) for Endurance

Chest and Triceps:

Back Squats

4×12

Straight Leg Dumbbell Deadlifts

4×12

Explosive Hack Squats

4×12

Explosive Box Jumps (shoot for as high as you can go)

4×12

Weighted Lunges

4xFailure

Intensity Circuit:

Complete 3 Rounds

(Break 1 minute between rounds only if needed)

30 Goblet Squats w/ KB

20 Cable Pullthroughs on Cable

10 Mountain Climbers

20 Jumping Lunges

30 Meter Tire Flip

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Disclaimer:
The information discussed in this article is meant solely for educational reasons. This is not medical advice because I am not a doctor. This post is based on my personal experiences and my readings of the existing scientific literature. Only healthy adults should follow the advice and ideas in this article. You should get the advice of your doctor before implementing any of the suggestions in this article. Consult your doctor if you have any health difficulties or pre-existing conditions before making any changes based on the advice in this article. As a disclaimer, the author/owner of this website makes no representations as to whether the material contained there will actually cause any harm or liability, real or perceived, and as such should not be held responsible as you are assuming any risks yourself.

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