Rob McElhenney Workout

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Rob McElhenney Workout

The workout we have come up with today to post is the Rob McElhenney Workout! This one is inspired by the physique that Rob McElhenney has built and maintained for many roles during his career. 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.

Rob McElhenney Stats:

Height: 5’10
Weight: (approximate) 165-175 lbs
(Information retrieved from Wikipedia.)

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.

Rob McElhenney Workout:

Training Volume:

6 days per week

Explanation:

We’re going to be training exactly how McElhenney explains his workout.  We’ll be weight training 6 days a week and running 3 miles a day aside from our mandatory rest day.  You’ll be training with four days built around compound lifts and two days devoted to core and interval style circuit training.

Rob McElhenney Workout: Sample Schedule

Monday: Bench Press, Chest, Triceps and 3 Mile Run

Tuesday: Deadlift, Back, Biceps and 3 Mile Run

Wednesday: Calisthenics, Core, Circuit and 3 Mile Run

Thursday: Overhead Press, Shoulders, Traps and 3 Mile Run

Friday: Back Squat, Legs, Calves and 3 Mile Run

Saturday: Calisthenics, Core, Circuit and 3 Mile Run

Sunday: Mandatory Rest Day

Rob McElhenney Workout: Bench Press, Chest, Triceps and 3 Mile Run

Warm Up:

Walk 10 Min or Until Warm

Cardio:

Your 3 miles can be done before or after your training. This can be based on your own preference.

Run 3 Miles

Feel free to start by “running” on and off.

Workout:

Bench Press

4×10

Incline Dumbbell Press

3×10

Overhead Tricep Extension w/ Plate

3×10

Tricep Cable Pushdowns w/ Rope

3×10

Chest Flys on Machine

3×10

Dips

3×15

Hex Press

3×25

Rob McElhenney Workout: Deadlift, Back, Biceps and 3 Mile Run

Warm Up:

Walk 10 Min or Until Warm

Cardio:

Your 3 miles can be done before or after your training. This can be based on your own preference.

Run 3 Miles

Feel free to start by “running” on and off.

Workout:

Deadlift

4×10

Bent Over Barbell Rows

3×10

Bicep Curls w/ Bar

3×10

Hammer Curls w/ Dumbbells

3×10

Back Extension on Machine

3×10

Chin Ups

3×15

Lateral Pulldowns

3×25

Rob McElhenney Workout: Calisthenics, Core, Circuit and 3 Mile Run

Cardio:

Your 3 miles can be done before or after your training. This can be based on your own preference.

Run 3 Miles

Feel free to start by “running” on and off.

Core, Calisthenics, Circuit:

For Time:

60 Plank to Push Ups

50 Jump Squats

40 Sit Ups

30 Clap Push Ups

20 Burpees

10 Chin Ups

Rob McElhenney Workout: Overhead Press, Shoulders and Traps and 3 Mile Run

Warm Up:

Walk 10 Min or Until Warm

Cardio:

Your 3 miles can be done before or after your training. This can be based on your own preference.

Run 3 Miles

Feel free to start by “running” on and off.

Workout:

Overhead Press

4×10

3 Way Shoulder Raise w/ DB

(Outer/Middle/Inner)

3×15 total

Upright Rows w/ EZ Bar

3×10

Hang Cleans

3×10

Barbell Shrugs

3×10

Push Ups

3×15

Kettlebell Swings

3×25

Rob McElhenney Workout: Back Squat, Legs, Calves and 3 Mile Run

Warm Up:

Walk 10 Min or Until Warm

Cardio:

Your 3 miles can be done before or after your training. This can be based on your own preference.

Run 3 Miles

Feel free to start by “running” on and off.

Workout:

Back Squat

4×10

Leg Press

3×10

Calf Raises on Leg Press Machine

3×10

Goblet Jump Squats

3×10

Box Jumps w/ Weighted Vest

3×10

Weighted Lunges w/ DB

3×15 each leg

Cable Pullthroughs

3×25

Rob McElhenney Workout: Calisthenics, Core, Circuit and 3 Mile Run

Cardio:

Your 3 miles can be done before or after your training. This can be based on your own preference.

Run 3 Miles

Feel free to start by “running” on and off.

Core, Calisthenics, Circuit:

For Time:

60 Hanging Leg Raises

50 Push Ups

40 V-Ups

30 Pistol Squats (15 Each Leg)

20 Wide Grip Pull Ups

10 Ring Dips

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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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