Hope you enjoy this training plan!! Get access to more with these links: Patreon 👉 patreon.com/rickerfit ASTA Training Guide 👉 www.rickerfit.com/character-guides/p/asta Discord 👉 discord.gg/Uan3Bsv89q
Asta training Push DB Bench press for 3 sets of 12 reps DB Overhead press 3 sets for 12 reps Dips 3 sets of 15 reps Substitute: chai dips 3x15 Machine fly 3 sets of 12 reps Sub: wide push up’s 3x15 DB Front raises 3 sets of 15 reps Crunch machine 3 sets of 15 reps SUB: weighted crunches 3x15 Pull DB row 3 sets of 12 reps DB Lateral raises 3 sets of 15 reps Lat pull downs 3 sets of 12 reps SUB: pulls ups 3x10 Machine reverse flys 3 sets of 15 reps SUB: chin-ups 3x10 DB Curls 3 sets of 15 reps DB Forearm extensions 3 sets of 15 reps DB Forearm curls 3 sets of 15 reps Lower body Leg presses 3 sets of 12 reps SUB: backpack squats 3x10 DB RDL’s 3 sets of 12 Reps DB Bulgarian split squats 3 sets of 10 reps each Leg curls 3 sets of 15 reps SUB: backpack hip thrusts 3x15 Crunch machine 3 sets of 15 reps SUB: weighted crunches 3x15 decline reverse crunches 3 sets of 15 reps Full body DB Bench press for 3 sets of 12 DB row 3 sets of 12 reps Leg presses 3 sets of 12 reps SUB: backpack squats 3x10 Leg curls 3 sets of 15 reps SUB: backpack hip thrusts 3x15 DB Lateral raises 3 sets of 15 reps DB Curls 3 sets of 15 reps Dips 3 sets of 15 reps Substitute: chai dips 3x15 Decline reverse crunches 3 sets of 15 reps N.E.A.T CARDIO YW
Asta definitely motivates me more whenever I workout. Being 5’4”, 135 lbs with an athletic lean build, I can achieve my goal to have an aesthetic look and strength for my height and build.
Bro, the anime character that inspired me to START the gym was weirdly Luffy from One Piece (second favorite anime). But then once I got into Black Clover (which is now my favorite anime), Asta became my new inspiration (and favorite character) and is now the one who KEEPS me in the gym.
I’ve been waiting to go to the gym for a while now and when I saw this video drop I was hyped and now I’m going to the gym and this regiment will get me to the gains of rhe Wizard King 💪🏽💪🏽
@@ActionRicker Yupp, agree with you... For me personally squat burns way more than bench press or pushup does. I enjoy the pain of both aftermath exercise though but I'd rather deal with the pain of having a hard time to walk. That's the sign for me which is like "You did well my boi". And ngl, moving fast and having more endurance on the leg for me is more beneficial and fun rather than having big and strong power arm but slow and always short on breath
Hey man, thanks for this vid, I am very grateful. I just wanted to ask if it's why why this isnt a full body workout? I dont know, my mindset has been 'if you only focus on one muscle group for one day a week, you will lose your progress and more' this may not be the right mindset, but if anyone could explain why splits could actually benefit you?
I'm actually a trainer and nutritionist as well and I am training to achieve Asta's physique but at 6'3. I chose Asta and not Yami because I do not believe Yami is achievable Naturally.
True, Levi is ripped for a swordfighter. " Sword fighting is a full-body workout that targets your entire body. The constant footwork, quick steps, lunges, and active balancing provides your lower body with an intense workout. How you maneuver your upper body and swing your blade of choice requires a great deal of muscular activity from your core, arms, shoulders, back and chest. Even just properly maintaining your stance with the weight of the sword or remaining on guard is activating your muscles in the same way an exercise like wall-sits engages your quads. While sword fighting won't help in building muscle like strength training does, it will help you to consistently build lean muscle mass over time, and is a great option for cardio, especially for people who aren't fans of more traditional cardio options like running. "
Im not saying asta physique is not achievable but you would have to be on PED and be lean just to get that pop in the muscle unless your a genetic outlier like Phil Heath who competed naturally when he was young.
Hope you enjoy this training plan!! Get access to more with these links:
Patreon 👉 patreon.com/rickerfit
ASTA Training Guide 👉 www.rickerfit.com/character-guides/p/asta
Discord 👉 discord.gg/Uan3Bsv89q
Being short myself, Asta's always been my motivation to train
Asta pfp gang
@@Callisthenicskid hell yeah
I can relate
Average Asta enjoyer 💪
Bro same im only like 5,9
Asta was the one who gave me the motivation to hit the gym 💪
That's awesome!
Same man, Asta impressed me and I was inspired to start working out.
for me it was Might Guy😁👍
Me too
Same bro I saw him do the one arm handstand and i told my self I need to do that
YES I was eating dinner and saw this and I almost screamed yes because of how excited I am that the routine is finally here!
Amazing🔥
Asta training
Push
DB Bench press for 3 sets of 12 reps
DB Overhead press 3 sets for 12 reps
Dips 3 sets of 15 reps
Substitute: chai dips 3x15
Machine fly 3 sets of 12 reps
Sub: wide push up’s 3x15
DB Front raises 3 sets of 15 reps
Crunch machine 3 sets of 15 reps
SUB: weighted crunches 3x15
Pull
DB row 3 sets of 12 reps
DB Lateral raises 3 sets of 15 reps
Lat pull downs 3 sets of 12 reps
SUB: pulls ups 3x10
Machine reverse flys 3 sets of 15 reps
SUB: chin-ups 3x10
DB Curls 3 sets of 15 reps
DB Forearm extensions 3 sets of 15 reps
DB Forearm curls 3 sets of 15 reps
Lower body
Leg presses 3 sets of 12 reps
SUB: backpack squats 3x10
DB RDL’s 3 sets of 12 Reps
DB Bulgarian split squats 3 sets of 10 reps each
Leg curls 3 sets of 15 reps
SUB: backpack hip thrusts 3x15
Crunch machine 3 sets of 15 reps
SUB: weighted crunches 3x15
decline reverse crunches 3 sets of 15 reps
Full body
DB Bench press for 3 sets of 12
DB row 3 sets of 12 reps
Leg presses 3 sets of 12 reps
SUB: backpack squats 3x10
Leg curls 3 sets of 15 reps
SUB: backpack hip thrusts 3x15
DB Lateral raises 3 sets of 15 reps
DB Curls 3 sets of 15 reps
Dips 3 sets of 15 reps
Substitute: chai dips 3x15
Decline reverse crunches 3 sets of 15 reps
N.E.A.T CARDIO
YW
That's it. I'm going to start today, thank you for the guide, now it's all on me
You got this! Keep us updated on your progress in the discord - discord.gg/Uan3Bsv89q
You end up going ? 😂
Surpass your limits SHORT KINGS!!! 💪🍀
Asta definitely motivates me more whenever I workout. Being 5’4”, 135 lbs with an athletic lean build, I can achieve my goal to have an aesthetic look and strength for my height and build.
Bro, the anime character that inspired me to START the gym was weirdly Luffy from One Piece (second favorite anime). But then once I got into Black Clover (which is now my favorite anime), Asta became my new inspiration (and favorite character) and is now the one who KEEPS me in the gym.
Nice! Asta is a huge motivation for me to hit the gym 💪🏻
I CANT BELIEVE IM LATE AGHHHHHH. Anyways, thanks man i've been waiting for this! Can't wait to get them Asta gainzzz..
Nice! Keep us updated on the gainzzz🔥
Great video man, maybe a Toji Fushiguro training guide next?
Really love your vids, And may i suggest you do Toji Fushiguro from Jjk? Would be really cool since jjk season 2 is coming out soon lol
Lets gooo! Great video man🔥
Thank you kind sir!
Love the video 🙏
I’ve been waiting to go to the gym for a while now and when I saw this video drop I was hyped and now I’m going to the gym and this regiment will get me to the gains of rhe Wizard King 💪🏽💪🏽
As a 6ft plus person Asta is now my motivation
Could you do Majin Vegeta or Bang next?
Video on bang
Hey bro i love your vids! I was wondering if you could do a vid on wally west comics physic? If not thats ok love your vids bro
Thanks man I really appreciate it!! I’ve got a pretty extensive list right now but I’ll look and see if Wally would be a good match!
He isn’t doing it to get good results he’s doing it for strength training
You are an amazing human Devin....just saying
"Muscles like a magic!"
Question, this is a 4-6 week program?If my only goal is to have a body similar to Asta,can I just extend the program until I am satisfied?
It would be much appreciated if u could do how to get a body like toji from jutsu kaisen please
Garou or asta? Both have best but who has better physique
Dude i need reply not heart
@@zaidali2534garou, not even close
I could never see how leg day is your favorite
Lol something about hitting the biggest muscles in your body and knowing you're burning the most calories working them is motivating
@@ActionRicker Yupp, agree with you... For me personally squat burns way more than bench press or pushup does. I enjoy the pain of both aftermath exercise though but I'd rather deal with the pain of having a hard time to walk. That's the sign for me which is like "You did well my boi". And ngl, moving fast and having more endurance on the leg for me is more beneficial and fun rather than having big and strong power arm but slow and always short on breath
Yes training over 30 is considered endurance but you still are tearing muscle the more reps you do
Nice!!! Now i will need a ritual to have a demon inside mi soul and i'm ready 💪
Hey man, thanks for this vid, I am very grateful. I just wanted to ask if it's why why this isnt a full body workout? I dont know, my mindset has been 'if you only focus on one muscle group for one day a week, you will lose your progress and more' this may not be the right mindset, but if anyone could explain why splits could actually benefit you?
I'm actually a trainer and nutritionist as well and I am training to achieve Asta's physique but at 6'3. I chose Asta and not Yami because I do not believe Yami is achievable Naturally.
Nice! You got this 💪
@ActionRicker 210 lbs at about 12% body fat now. Goal is 200lbs and 9%
How many reps do you prefer
Depends on the exercise but anywhere from 5-20 reps is typically best.
Can you make a Levi Ackerman workout plan?
True, Levi is ripped for a swordfighter.
" Sword fighting is a full-body workout that targets your entire body. The constant footwork, quick steps, lunges, and active balancing provides your lower body with an intense workout. How you maneuver your upper body and swing your blade of choice requires a great deal of muscular activity from your core, arms, shoulders, back and chest. Even just properly maintaining your stance with the weight of the sword or remaining on guard is activating your muscles in the same way an exercise like wall-sits engages your quads. While sword fighting won't help in building muscle like strength training does, it will help you to consistently build lean muscle mass over time, and is a great option for cardio, especially for people who aren't fans of more traditional cardio options like running. "
just started and the first day was way worse than day 2
So you have to change your workout routine after 4-6 weeks? Can’t just keep using this routine? Just change the weight?
In my opinion Asta would probably be the best workout for beginners just to gain strength and a muscular physique
could there be one for homework out?
I don't have this equipment 😢
Welp time to become the next wizard king
Have first and suggest
These can be done with kettlebells too right?
can u do a routine for majin buu?
Im i Going to look like buff asta right?
Can you do Kaiman from dorohedoro?
Waiting for video on levi😁😁
Calves?
I wanna look like Yami 😂😂😂
Look at this duuude .... .. ~>
How about a Spider-Man guide
Im not saying asta physique is not achievable but you would have to be on PED and be lean just to get that pop in the muscle unless your a genetic outlier like Phil Heath who competed naturally when he was young.
Lol 80lbs sword, while guts is 415lbs with one proper hand.