Senku Ishigami Workout Routine: Train Like Senku Ishigami From Dr. Stone

Senku Ishigami Workout Routine: Train Like Senku Ishigami From Dr. Stone: Senku Ishigami is the leading anime/manga character of the series “Dr. Stone.” While he’s the guy known for bringing up the whole civilization, Senku is considered one of the most intelligent characters ever.

Besides his nerdy things and science, he is also quite challenging and well built. If you know the series and have watched it, you would know how strong Senku is in the series. So if you also want the Senku Ishigami workout routine, keep reading.

Senku Ishigami Body Stats

Height	5 ft 7 inch
Weight	63-65 kg
Age	18 years
Chest	42 inch
Waist	30 inch
Biceps	13-14 inch

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Senku Ishigami Workout Routine

Senku Ishigami is undoubtedly the most remarkable character in the series and one of the most brilliant characters ever in the anime. Senku Ishigami is well-known for his capabilities and the physical strength he has portrayed in the series. Many people still remember how it all started, where Senku Ishigami woke up in the Stone Age period one day and started building axes, cutting trees, etc. So yeah, one of the reasons for him to be physically strong was the work he needed to do to survive.

However, I would admit that Senku Ishigami looks remarkable and has a beautiful physique. So I won’t be surprised if people want to know how to get a lean and ripped body to look like Senku Ishigami. Well, we can do that without making it too complicated. You need to know that we are not aiming for the same level of fitness, as it’s not possible to get anime-level fitness; we are aiming to get a body like Senku.

So to get a body like Senku, you will only need to maintain your diet plan and focus on working out five days a week. You can moderate and eat more protein food and fewer carbs in the diet. Focus on healthy carbs and try to eat junk food as little as possible; I recommend eating junk only once a week. Now, about the workout, well, usually Senku was seen doing workouts like cutting trees logs, using axes, etc.

So most of Senku’s training was based on strength training and cardio routines. That’s why I would recommend focusing on strength-based workouts and cardio workouts. We need to add at least five days of workout routine where we will train twice a day in the morning. It will be cardio and core, and in the evening, the workout will contain strength training. On the other two days of the week, you can take a rest from workouts, but make sure to stay active.

Senku Ishigami workout includes:

Cardio and Core

We will follow my favorite C&C workout in the morning, which is the cardio and core workout. I love doing core right after the cardio workout, especially if I’m looking to burn fat and get rid of the belly area. So we will start with a 3-5 km run in the morning at a moderate pace and try to sprint the last 200 meters at your maximum pace. After that, you can follow this core routine: 

Circuits: 3

Exercise in each circuit: 7

Reps: 35 seconds

Rest time: 1-2 minutes after each circuit

• Crunches
• Leg raises
• In and out crunches
• Side plank to a crunch
• Plank twisters
• High plank
• Shoulder taps plank

 

Weight Training

We will focus on doing two weight training days and two heavy strength training days for weight training. Strength training is all about increasing your strength and making you stronger. While the weight training will help get the prior physique with proper form.

Sets: 4

Reps: 8

 

Monday

• Warm-up (deadlifts with only rod)
• Deadlifts
• Sumo deadlifts
• Clean & Jerk
• Full Snatch
• Kettlebell squat press
• Tire flip

 

Tuesday

• Bench press
• Dumbbell press to flyes
• Lat pulldowns
• Cable rows
• Shoulder press
• Lateral raises
• Biceps curls (till failure)
• Triceps pushdowns (till failure)

 

Thursday

• Weighted push-ups
• Weighted pull-ups
• Kettlebell swings
• Farmers walk
• Sled pull
• Battle rope
• Sledgehammer  

 

Friday

• Barbell squats
• Hack squats
• Leg press
• Leg extension
• Leg curls
• Lunges
• Stiff-leg deadlifts
• Hip thrusters (till failure)

That’s all for the Senku Ishigami workout routine.

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