Unleash Your Inner Fighter: A Guide to Daily Exercise for Hanma Baki
Are you a fitness enthusiast looking to embrace the strength, endurance, and determination of Hanma Baki from the anime series “Baki”? Look no further, as we embark on a journey to develop a workout routine inspired by this iconic character. In this comprehensive guide, we will explore the concept of daily exercise, breaking down each day’s workout to help you achieve your fitness goals while channeling the spirit of Hanma Baki.
Height: 168 cm
Weight: 76 kg
BMI
Hanma Baki’s BMI is 21.12, indicating that he falls into the “Normal Weight” category.
BMR
Hanma Baki’s estimated BMR is 1860.89 calories per day. This represents the calories his body needs to maintain basic functions at rest.
TDEE
which accounts for Hanma Baki’s activity level, is approximately 2885.92 calories per day. This is the total number of calories he needs to maintain his current weight and activity level.
Workout
Monday: Strength and Power Training
On Monday, you’ll focus on building upper body strength. This includes exercises like bench presses, barbell rows, pull-ups, and dumbbell shoulder presses. These exercises target your chest, back, shoulders, and arms, helping you develop a strong and well-defined upper body.
Bench Press: 4 sets x 10 reps
Pull-Ups: 4 sets x 10 reps
Dumbbell Shoulder Press: 3 sets x 12 reps
Barbell Rows: 4 sets x 10 reps
Monday: One For All Power Training
Focus on building strength with squats, deadlifts, bench presses, and upper body exercises like pull-ups and push-ups.
Squats: 4 sets of 8-10 reps
Deadlifts: 4 sets of 8-10 reps
Bench Press: 4 sets of 8-10 reps
Pull-Ups: 3 sets of failure
Push-Ups: 3 sets of 15 reps
Tuesday: Lower Body Strength
Tuesday is dedicated to building lower body strength. You’ll perform squats, deadlifts, leg presses, and calf raises. These exercises work on your legs, glutes, and calves, enhancing your lower body strength and stability.
Squats: 4 sets x 10 reps
Deadlifts: 4 sets x 8 reps
Leg Press: 3 sets x 12 reps
Calf Raises: 4 sets x 15 reps
Wednesday: Rest and Recovery
Wednesday is a crucial day for rest and recovery. Give your muscles time to repair and grow stronger. Proper rest is essential for muscle development and preventing overtraining.
Thursday: Hypertrophy and Muscle Definition
Thursday focuses on hypertrophy and muscle definition. You’ll do exercises like dumbbell bench presses, lat pulldowns, seated dumbbell rows, and bicep curls. These exercises promote muscle growth and definition, giving your physique that aesthetic look.
Dumbbell Bench Press: 4 sets x 12 reps
Lat Pulldowns: 4 sets x 12 reps
Seated Dumbbell Rows: 4 sets x 12 reps
Dumbbell Bicep Curls: 3 sets x 12 reps
Friday: Leg Hypertrophy
Friday is all about leg hypertrophy. You’ll engage in leg extensions, hamstring curls, walking lunges, and standing calf raises. This day targets your leg muscles, helping you develop strong and well-defined legs.
Leg Extensions: 4 sets x 12 reps
Hamstring Curls: 4 sets x 12 reps
Walking Lunges: 3 sets x 15 steps per leg
Standing Calf Raises: 4 sets x 15 reps
Saturday: Active Rest and Recovery
Saturday is for active rest and recovery. Engage in active recovery yoga for 30-45 minutes. This helps alleviate muscle soreness, improve flexibility, and enhance overall recovery.
Sunday: Core and Abs
Wrap up your week with core and ab exercises. You’ll do planks, Russian twists, hanging leg raises, and decline sit-ups. These exercises strengthen your core and abdominal muscles, giving you a solid foundation for your muscular physique.
Planks: 4 sets x 60 seconds
Russian Twists: 4 sets x 15 reps per side
Hanging Leg Raises: 4 sets x 12 reps
