Bang, also known by his hero alias Silver Fan is a martial arts master, the creator and teacher of Water Stream Rock Smashing Fist.
Day 1: Full Body
Day 2: Martial Arts
Day 3: Full Body / Cardio
Day 4: Rest
Day 5: Martial Arts
Day 6: Upper / Cardio
Day 7: Rest
Beginner: 5-8 reps | Intermediate: 10-12 reps | Advanced: 15-20 reps
| Day1 | Day2 | Day3 | Day5 | Day6 |
|---|---|---|---|---|
| Warm Up | Warm Up | Warm Up | Warm Up | Warm Up |
| Push ups 3sets | 100 Side Kicks | Clap Push ups 3sets | 100 Side Kicks | Jump Rope 30min |
| Bodyweight Rows 5sets | 200 Punches | Pull ups 3sets | 200 Punches | Dips 3sets |
| Dips 3sets | Squats 3sets | Jump Squats 3sets | Squats 3sets | Pull ups 3sets |
| Squats 4sets | Leg Raises 4sets | Burpees 3sets | Leg Raises 4sets | Pike Push ups 3sets |
| Leg Raises 4sets | Shadow Fighting 30min | Sprints 4sets 100m | Shadow Fighting 30min | Leg Raises 3sets |
| Lunges 3sets | -- | Run 3-5-10km | -- | Run 3km |
* For a more Realistic approach Infuse your workout with Silver Fang's Jeet Kune Do-inspired Water Stream Smashing Rock Fist,