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    Cillian Murphy Workout PDF

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    Cillian Murphy Workout PDF

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    Cillian Murphy Workout PDF

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    of 10

    CILLIAN MURPHY

    WORKOUT ROUTINE

    Bonus PDF File


    By: Mike Romaine
    Copyright Notice

    No part of this report may be reproduced or transmitted in any form whatsoever, electronic, or

    mechanical, including photocopying, recording, or by any informational storage or retrieval

    system without expressed written, dated and signed permission from the author. All copyrights

    are reserved.

    Disclaimer and/or Legal Notices

    The information provided in this book is for educational purposes only. I am not a doctor and

    this is not meant to be taken as medical advice.

    The information provided in this book is based upon my experiences as well as my

    interpretations of the current research available.

    The advice and tips given in this course are meant for healthy adults only. You should consult

    your physician to insure the tips given in this course are appropriate for your individual

    circumstances.

    If you have any health issues or pre-existing conditions, please consult with your physician

    before implementing any of the information provided in this course.

    This product is for informational purposes only and the author does not accept any

    responsibilities for any liabilities or damages, real or perceived, resulting from the use of this

    information.
    CILLIAN MURPHY
    WORKOUT ROUTINE
    Training Volume:

    4 days per week

    Explanation:

    For this one we’re mainly going to be looking to get into the body of Thomas
    Shelby. Murphy says he starts hitting the gym again to get ready for the role,
    which usually takes about 6-8 weeks. If you mix this routine with a decent diet
    (adhering to whether you need to lose fat or gain mass) this will work
    perfectly.

    Want To Upgrade This Workout?

    The Superhero Academy​ now comes with an U ​ pgrade Your Workout Tool​ that
    allows Academy members to turn any SHJ workout into a 4-8 week fully
    planned regime detailing exact weights to lift and including reverse & tradition
    pyramid training, straight sets, super sets, progressive overload and more.

    Cillian Murphy Workout: Sample Schedule


    Monday​: Chest and Triceps

    Tuesday​: Legs and Calves

    Wednesday​: Off Day


    Thursday​: Shoulders and Traps

    Friday​: Back and Biceps

    Saturday​: Cillian Murphy Style Hike

    Sunday:​ Rest Day

    Cillian Murphy Workout: Chest and Triceps


    Warm Up:

    10 Minute Walk

    Workout:

    Bench Press

    3×12,10,8

    Push Ups

    4×25

    Lying Tricep Extension with Dumbbells

    3×10

    Dips

    4×10

    Incline Dumbbell Press


    3×12,10,8

    Core:

    Sit Ups

    3×20

    Lying Leg Raises

    3×20

    Optional Cardio (Only if weight loss is the goal):

    20 Minutes of High Intensity Interval Training:

    ● 1 Minute Run
    ● 1 Minute Walk
    ● Rinse and Repeat for 20 minutes total

    Cillian Murphy Workout: Legs and Calves


    Warm Up:

    10 Minute Walk

    Workout:

    Leg Press

    3×12,10,8
    Calf Raises on Leg Press

    4×25

    Glute Ham Raise

    3×10

    Weighted Lunges

    4×10 (5 each leg)

    Squat Variation (Hack/Back/Front/Goblet/Landmine)

    3×12,10,8

    Core:

    Cable Crunches

    3×20

    Hanging Leg Raises

    3×20

    Optional Cardio (Only if weight loss is the goal):

    20 Minutes of High Intensity Interval Training:

    ● 1 Minute Run
    ● 1 Minute Walk
    ● Rinse and Repeat for 20 minutes total

    Cillian Murphy Workout: Shoulders and Traps


    Warm Up:

    10 Minute Walk

    Workout:

    Seated Military Press

    3×12,10,8

    Cable Front Raises

    4×25

    Hang Cleans

    3×10

    Barbell Shrugs

    4×10

    Bent Over Shoulder DB Flys

    3×12,10,8

    Core:
    Sit Ups with Twist

    3×20

    Hanging Knee Raises with Twist

    3×20

    Optional Cardio (Only if weight loss is the goal):

    20 Minutes of High Intensity Interval Training:

    ● 1 Minute Run
    ● 1 Minute Walk
    ● Rinse and Repeat for 20 minutes total

    Cillian Murphy Workout: Back and Biceps


    Warm Up:

    10 Minute Walk

    Workout:

    Hex Bar Deadlift

    3×12,10,8

    Wide Push Ups

    4×25
    Cable Rows

    3×10

    Chin Ups

    4×10

    Wide Lat Pulldowns

    3×12,10,8

    Core:

    Bicycle Crunches

    3×20

    Russian Twists

    3×20

    Optional Cardio (Only if weight loss is the goal):

    20 Minutes of High Intensity Interval Training:

    ● 1 Minute Run
    ● 1 Minute Walk
    ● Rinse and Repeat for 20 minutes total

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