Use this Leanne Marshall blueprint to blow your arms out at each "witch" methodology doable

When Muscle & Fitness interviewed Paul Bullion in the run-up to the highly anticipated second season of Netflix's "The Witcher," the Buff Brit credited his longtime friend and personal trainer, Leanne Marshall. for providing valuable coaching to prepare for the epic fantasy TV show.

So, of course, we went straight to the acclaimed trainer to find out more about her love of body transformation, while also taking a killer arm workout for building rock-solid weapons with us.

“Before I was a personal trainer, I was a musical theater actor,” says Marshall, who first worked with Bullion on stage about 10 years ago. “Taking care of my health and my body has been a huge part of my acting career. I was fascinated by fitness and nutrition, and struggled with my own food demons in my 20s due to the pressures of the entertainment industry, but exercise has always been my foundation, my time to get mental clarity, and I just love feeling strong . ”

Marshall, now 38, first earned her coaching qualification through Premier Global NASM in the UK, learning how to take care of her own aesthetic and strengthen her body from a performance perspective. When an injury shattered her dreams of continuing musical theater, she rushed to transform her fitness clients and never looked back. “Working with actors from season two of The Witcher is definitely one of the highlights of my career so far,” says Marshall. "I was a fan of the show and then being able to work with the characters and aesthetically prepare them for their roles was an amazing experience."

Fitness Must-Have by Leanne Marshall

Marshall lists some of the "musts" she uses in helping body transform. "Use protein to build lean muscle tissue," she says. “Your body has to synthesize more muscle protein than it breaks down. And eat whole foods by giving the body nutrients like calcium, fiber, vitamins B and D, magnesium, essential fatty acids, and potassium to keep your cells functioning as they should. "

The popular PT is a proponent of keeping workouts simple. "A fancy exercise program or protocol is great, but if you can't lift the weight and do the movement in good shape, you won't be able to adjust enough or progressively overload this muscle to change and grow," says Marshall. "Simple movements that are done well while doing heavy lifting and exerting yourself hard can have a significant overall effect on your changing body."

Take responsibility for your transformation

"Motivation can fluctuate, life can get hectic, but when you have a plan, structure, and routine, you will build better habits and daily routines," says Marshall. “It is consistency that creates the result, not an 'all or nothing' behavior. I tell my clients to check the boxes they put themselves each day. ”This PT claims that taking responsibility for your behavior, habits and situations is essential for positive health and fitness change. “body can do this for you,” she says.

Of course, calories are king. So, according to Marshall, when tracking your food, remembering your total weekly intake, rather than your daily total, is important to see progress. And if you treat yourself to something on special occasions, there is a hack for it. “A little extra cardio before a big night out leads to a slightly larger energy deficit that can be replenished that night,” says Marshall. “Use the higher calorie foods sensibly by exercising larger parts of the body; like legs on such days that replenish glycogen stores. "

Get your arms "witcher" ready

Leanne Marshall has trained actors from Peaky Blinders and Gangs of London and loves getting her clients screen ready. "I got Paul Bullion and Joey Batey fit for The Witcher, Season 2," she says. "We know the guys on this show have physically demanding roles, but they also have to withstand incredible bodies like Henry Cavill!"

Try this thorough arm workout from the passionate PT to turn these weapons into warrior form.

Leanne Marshall is sitting on a barbell bench in the gymSimon Howard

Leanne Marshall Wicked Witcher Workout

Straight sentences

A1) Triceps dip (sets 3 - repetitions 5-10 / 60 sec. Break) (tempo 2-1-1-1)

B1) Pull-ups with a neutral grip (sets 3 - repetitions 5-10 / 60 sec. Rest) (tempo 2-1-1-1)

Triset (6-12-25)

C1) Standing DB hammer curl (sets 3 - repetitions 6/10 sec. Break) (tempo 3-1-1-1)

C2) Incline bench DB biceps curl (sets 3 - repetitions 12/10 sec. Break) (tempo 3-1-1-1)

C3) Chest Supported EZ-Bar Spider (Sets 3 - Repetitions 25 / 2-3 Min. Rest) (Tempo 3-1-1-1)


D1) Triceps extension over the cable (sets 3 - reps 12-15 / 10s rest - set 3 drop set 5 reps drop pin, repetition drop x 2 total repetitions of this set 15) (tempo 2-1-1-1)

D2) Triceps pushdown on the cable pulley (sets 3 - reps 12-15 / 60s rest - set 3 drop set 5 reps drop pin, repetition drop x2 total repetitions of this set 15) (tempo 2-1-1-1)

Ab finisher

A1) Lying stomach crunch, legs vertical (2 sets - 25 reps / 10 sec rest)

A2) Hanging leg raises (2 sets -12-15 reps / 10 sec rest)

A3) Barbell rollout (2 sets - 10-12 repetitions / 2 min. Rest)

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