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|PDF Name||Alan Ritchson Workout Plan PDF|
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Who is Alan Ritchson? (Bio)
Alan Michael Ritchson, born on November 28, 1982, is an American actor, model, singer, songwriter, and producer. He first appeared as Aquaman in the TV show Smallville from 2005 to 2010. He later played Thad Castle on the show Blue Mountain State and its movie sequel. He also starred in the series Blood Drive in 2017 and became Hawk in Titans in 2018. He left Titans in 2021 and now stars as Reacher in the Amazon Prime Video series.
Ritchson was Raphael in the Teenage Mutant Ninja Turtles films and was in The Hunger Games: Catching Fire. He’s also been in Fast X in 2023. He directed and acted in Dark Web: Cicada 3301 in 2021.
Alan Ritchson Workout Plan
Here is the Alan Ritchson Workout info of every week’s workout with day by day, stepwise exercises and its raps and sets:
Day 1: Lower Body
- Squats: 4 sets x 10 reps
- Lunges: 3 sets x 12 reps (each leg)
- Deadlifts: 4 sets x 8 reps
- Leg Press: 3 sets x 12 reps
- Calf Raises: 4 sets x 15 reps
Day 2: Cardio
- Running or Jogging: 20-30 minutes
- Cycling: 20-30 minutes
- Jump Rope: 3 sets x 1 minute
- High-Intensity Interval Training (HIIT): 5 sets (30 seconds high intensity, 30 seconds rest)
Day 3: Chest and Back
- Bench Press: 4 sets x 8 reps
- Pull-Ups or Lat Pulldowns: 3 sets x 10 reps
- Push-Ups: 3 sets x 12 reps
- Rows: 4 sets x 10 reps
- Dumbbell Flyes: 3 sets x 12 reps
Day 4: Arms and Abs
- Bicep Curls: 3 sets x 10 reps
- Tricep Dips or Skull Crushers: 3 sets x 12 reps
- Planks: 3 sets x 30-45 seconds
- Russian Twists: 3 sets x 20 reps (each side)
- Leg Raises: 3 sets x 15 reps
Day 5: Shoulders
- Shoulder Press: 4 sets x 8 reps
- Lateral Raises: 3 sets x 12 reps
- Front Raises: 3 sets x 10 reps
- Shrugs: 4 sets x 10 reps
- Upright Rows: 3 sets x 12 reps
Day 6: Chest and Back
- Incline Bench Press: 4 sets x 8 reps
- Bent-Over Rows: 4 sets x 10 reps
- Push-Ups: 3 sets x 12 reps
- Lat Pulldowns: 3 sets x 10 reps
- Dumbbell Pullovers: 3 sets x 12 reps
Day 7: Rest
Remember to rest for 1-2 minutes between sets and exercises.
Read More Like this: Madfit Workout Plan PDF 2023 Free Download
Alan Ritchson’s stats (Physical appearance)
Here is the overview of Alan Ritchson physical appearance:
|Age||40 Years Old|
|Birthday||November 28, 1982|
|Accolades||– 2015 Austin Comedy Short Film Festival Winner<br>- Teen Choice Awards nominee<br>- 2017 Best Shorts Competition Winner|
Benefits of Gym Workout Plan
The Gym Workout Plan has many benefits that help athletes become better and perform well. It makes them stronger, faster, and better in sports. Here’s what the plan does:
- Strong and Powerful: Doing exercises like squats and power cleans makes athletes strong and powerful, which helps them hit the ball harder and throw it faster.
- Endurance and Stamina: Doing cardio and sprints helps athletes have more stamina, so they can play for a long time without getting tired.
- Quick and Agile: Doing quick exercises and drills makes athletes better at moving fast, reacting quickly, and running bases.
- Avoiding Injuries: The plan has exercises that make muscles and joints strong and flexible, so athletes don’t get hurt easily.
- Strong Core: Doing core exercises makes the middle part of the body strong, helping athletes stand straight and avoid hurting their back.
- Fast and Explosive: Doing explosive exercises like jumps and throws makes athletes react fast and have quick bursts of energy.
- Strong Mind: Following the plan makes athletes tough in the mind, helping them face challenges in baseball with confidence.
- Teamwork: Doing the plan together makes teammates friends and helps them reach fitness goals together.
- Better Skills: Getting stronger, faster, and having more stamina makes athletes better at hitting, running, and throwing in baseball.
- More Confidence: When athletes see they’re getting better, they feel more confident and play better too.
- Long-Term Growth: Starting the plan early helps athletes stay fit and athletic throughout their lives.
- College and Pro Opportunities: Getting fit and good at baseball increases the chances of getting noticed by college and pro scouts.
The Workout makes athletes stronger, faster, and mentally tough. It also helps them work well with others and become great athletes. [Alan Ritchson Workout Plan Free PDF]
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