Connor Murphy Workout Routine & Diet Plan 2023

Connor Murphy is a well-famed American professional ice hockey defenseman. Murphy is currently playing for the Chicago Blackhawks of the National Hockey League (NHL). His birthday is March 26, 1993, and he was born in Boston, Massachusetts, United States. He was chosen 20th overall in the 2011 NHL Entry Draft by the Phoenix Coyotes. He is the son of retired NHL defenseman Gord Murphy.

Here, Connor Murphy’s Workout Routine, Connor Murphy’s diet plan, Connor Murphy’s Height, Connor Murphy Weight, and Connor Murphy’s Body Measurement are perfectly described below.

Connor Murphy’s Body Measurement (Body Stats)

Talking about Connor Murphy’s height and body weight. He stands at 5 ft 8 inches or 1.79 m and weighs around 63 kg or 138 lbs. His body measurement is 44-32-14.5 inches. Moreover, he has dark brown hair color and dark brown eyes.

Workout Principles

Connor Murphy has a well-toned physique and sticks to the basic workouts that get the best outcomes, like squat, bench press, bent-over row, and the overhead press.

Connor Murphy Workout Routine

He likes focusing on hitting the gym regularly, five times per week, and his training incorporates compound workouts. Regarding his healthy diet, he admires eating lean protein and a lot of berries.

Here is Connor Murphy’s exercise routine:-

Connor Murphy Chest Workout

Within this chest routine, Connor Murphy strikes 5 different workouts.

Here is Connor Murphy’s chest routine:-

1. Incline Bench Press (4 sets, 5 to 6 reps)
2. Weighted Chest Dips (5 sets, 10 to 12 reps)
3. Incline Dumbbell Fly (5 sets, 10 to 12 reps)
4. Placed Pec Deck (5 sets, 10 to 12 reps)
5. Standing Cable Crossover (5 sets, 10 to 12 reps)

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Connor Murphy Shoulder Workout

Connor Murphy performs 6 different routines within this shoulder routine with an average of 3 sets and 10 to 12 reps.

Here is Connor Murphy’s shoulder routine:-

1. Single-Arm Standing Dumbbell Press (3 sets, 10 to 12 reps)
2. Lying Single-Arm Lateral Lift (3 sets, 10 to 12 reps)
3. Dumbbell Rear Delt Fly (3 sets, 10 to 12 reps)
4. Placed Dumbbell Press (3 sets, 10 to 12 reps)
5. Standing Dumbbell Lateral Lift (3 sets, 10 to 12 reps)
6. Standing Dumbbell Front Lifts (3 sets, 10 to 12 reps)

Connor Murphy Back and Biceps Workout

Within this back and biceps routine, Connor Murphy performs 8 different workouts.

Here is Connor Murphy’s back and biceps routine:-

1. T-Bar Row (3 sets, 8 to 10 reps)
2. Placed Wide Grip Lat Pulldown (3 sets, 8 to 10 reps)
3. Barbell Deadlift (3 sets, 8 to 10 reps)
4. Barbell Row (3 sets, 8 to 10 reps)
5. Placed Cable Row (3 sets, 8 to 10 reps)
6. EZ Bar Preacher Curl (3 sets, 8 to 10 reps)
7. Cable Triceps Pushdown (3 sets, 8 to 12 reps)
8. Standing Dumbbell Shrug (3 sets, 8 to 10 reps)

Connor Murphy Leg Workout

Connor Murphy performs 6 different workouts within this leg routine with an average of 3 sets and 8 to 10 reps.

Here is Connor Murphy’s leg routine:-

1. Barbell Squat (3 sets, 8 to 10 reps)
2. Placed Leg Press (3 sets, 8 to 10 reps)
3. Single-Leg Dumbbell Bench Lunge (3 sets, 8 to 10 reps)
4. Seated Leg Extension (3 sets, 8 to 10 reps)
5. Placed Reverse Hamstring Curl (3 sets, 8 to 10 reps)
6. Standing Calf Raise (3 sets, 8 to 10 reps)

Connor Murphy’s Diet Plan

Connor Murphy trains regularly to manage his well-toned physique, and his diet plays a big part in allowing his body to remain in top shape.

Here is Connor Murphy’s diet plan:-

• Breakfast: Protein shake, Berries, Eggs
• Lunch: Tuna, Salad, Pasta
• Snack: Greek yogurt, Nuts, Berries
• Dinner: Sweet potatoes, Chicken, Vegetables
• Snack: Cereal, Protein shake

Supplements

Connor Murphy uses the following supplements to support fuel his gains:-

• Whey protein
• Vitamins

FAQ about Connor Murphy’s Workout Routine and Diet Plan

How many times a week does Connor Murphy work out?     

• Connor Murphy usually workouts 5 times a week. His activities include Chest, Shoulder, Back, Biceps, and Leg.

What does Connor Murphy eat in a day?

• Connor Murphy usually eats 5 meals a day. His well-balanced diet consists of Protein shakes, Berries, Eggs, Tuna, Salad, Pasta, Green yogurt, Nuts, Sweet potatoes, Chicken, Cereal, and Vegetables.

Who is Connor Murphy’s horse trainer? 

• The horse trainer of Connor Murphy is Nicky Henderson.

Does Connor Murphy’s yoga work out?

• Connor Murphy does Premasati yoga workouts to improve his well-toned physique.

How did Connor Murphy get famous?

• Connor Murphy is a well-famed professional bodybuilder from Texas, USA. He rose to fame for his YouTube videos and motivational posts on Instagram under Connor Murphy Official.

How many calories does Connor Murphy eat a day?

• Connor Murphy usually eats 3500 to 4500 calories a day.

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