Rose Wilson Workout

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Rose-Wilson-Workout

The workout we have come up with today to post is the Rose Wilson Workout! This one is inspired by the physique that Rose Wilson has in the DC Comics. 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.

Rose Wilson Stats:

Height: 5’4
Weight: 116 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.

Rose Wilson Workout:

Training Volume:

6 days per week

Explanation:

3 days per week we’re going to train for strength utilizing bodyweight movements and some weights.  The other three days a week you’re going to be plugging in MMA styled training.  I will make sure to be linking you to Rose Wilson’s father’s workout!

Rose Wilson Workout Day One: Upper Body Push Focus

Warm Up:

20-30 minute of HIIT

Treadmill or Rower

Workout:

Dumbell or Hammer Strength Chest Press

4×12

Seated Arnold Press

4×12

Dumbbell Kickbacks

4×12 each arm

Bodyweight:

Dips

5×20

Air Squats

3×10

Push Ups

3×10

Pull Ups

3×5

Core:

Hanging Leg Raises

3×10

Sit Ups

3×10

Plank

3×60 seconds

Rose Wilson Workout Day Three: Lower Body Leg Focus

Warm Up:

20-30 minute of HIIT

Treadmill or Rower

Workout:

Back Squat

4×12

Leg Press

4×12

Bulgarian Split Squat

4×12 each leg

Bodyweight:

Lunges (Can be weighted)

5×20

Dips

3×10

Push Ups

3×10

Pull Ups

3×5

Core:

Lying Leg Raises

3×10

Cable Crunches

3×10

Plank

3×60 seconds

Rose Wilson Workout Day Five: Upper Body Pull Focus

Warm Up:

20-30 minute of HIIT

Treadmill or Rower

Workout:

Deadlift w/ DB or Bar

4×12

Pulldown Variation (Lateral Cable or Hammer Strength)

4×12

Bent Over DB Rows

4×12 each arm

Bodyweight:

Chin Ups (can be assisted)

5×10

Air Squats

3×10

Push Ups

3×10

Dips

3×10

Core:

Hanging Leg Raises w/ Side Twist

3×10

Machine Crunch Weighted

3×10

Plank

3×60 seconds

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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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