Christian Bale three times got in tremendous shape for The dark Knight role. Follow this precise workout to achieve dark knight physique. Insane results in 12 weeks!!!. This workout will improve your muscular strength, cardio-respiratory and endurance. Let me explain key thing that every brave caped crused should have:
1. Dual identity
Bruce Wayne needs extremely muscular body to fight criminals, but he also need to look like billionaire playboy for his false life. So with this workout you will get some serius muscles, but you will also appear slim and elegant in your smoking suit.
2. Quickness
One of the most important features that batman demonstrates is quickness. He have no time to delay and must be able to call his muscles into play instantaneously or get his ass kicked.
3. Elite strenght
There is a lot of exercises and machines which you don’t need. You don’t need to use 10 or even more exercise for each muscle group. Now some guys are trying to sculpt their mucles, hit muscle from different angle, different technique. But you just need to build some great muscle size and good strenght. So basically use key exercise with low reps and sets using heavy weights.
Monday — Chest & Triceps
Incline Barbell Bench Press: 4 sets x 6-10 reps (3 minutes rest between sets)
Flat Barbell Bench Press: 3 sets x 6-10 reps (3 minutes rest between sets)
30 pushups
Machine Bench Press: 4 sets — 12, 10, 8, 6 (30-60 seconds rest, same weight each set)
Skull Crushers: 3 sets x 6-10 reps (2 minutes rest between sets)
Rope Extensions: 2 sets x 8-12 reps (1 minute rest between sets)
Elliptical trainer: 20 minutes
Tuesday — rest
Wednesday — Back & Biceps
Weighted Pull ups: 2 sets x 6-10 reps (3 minutes rest between sets)
Deadlifts: 3 sets x 4-6 reps (3 minutes rest between sets)
Cable Rows: 4 sets — 12, 10, 8, 6 (30-60 seconds rest, same weight each set)
Barbell Curls: 3 sets x 6-10 reps (2 minutes rest between sets)
Superman hold (put your arms at shoulder level like skydiver) : 1 minute
Incline Dumbbell Curls: 2 sets x 8-12 reps (1 minute rest between sets)
Neutral grip pull up 2 sets x 6-10
Thursday — rest (do only 100 jumping jacks in 1 set)
Friday — Shoulders & Legs
Standing Dumbbell Overhead Press: 3 sets x 12 reps (3 minutes rest between sets)
Lateral Raises: 3 sets x 8-12 reps (2 minutes rest between sets)
Upright Row: 4 sets — 12, 10, 8, 6 (30-60 seconds rest, same weight for each set)
Half-Kneeling Single-Arm Bottom-Up Kettlebell Press: 10 reps each side
Reverse Lunges: 4 sets x 8 reps
Squats: 3 sets x 6-10 reps per leg (2 minutes rest between sets)
Standing Single Leg Calf Raises: 3 sets x 10-15 reps per leg (1 minute rest between sets)
Elliptical trainer: 20 minutes
Saturday — Cardio (after 5 weeks replace this cardio for 4.5 km running)
1. Warmup run 400 yard slowly
2. Do 3 laps total (no rest).
Each lap is 400 yards:
Do 100 yards at 25 percent max speed, then 100 yards at 75 percent max speed, then 200 yards at 25 percent max speed.
3. Ten high knees with a burpee and repeat that ten times
4. Opposite arm leg raise: 20 reps
5. Dashes
Do a 25-yard dash at full speed. Rest 12 seconds, and then repeat for a total of 20.
5. Ten high knees
6. Suicides
Do 5-, 10-, 15-, and then 20-yard dashes. Rest 15 seconds. Work up to a total of 15.
7. Cooldown
Jog half a mile, then stretch.
Sunday — rest
DIET:
To support the intense workout routines and aid muscle repair and recovery Christian Bale’s diet needed to consist of a balance of good fats, protein and carbs with an ideal ratio balance of 1 part fats : 2 parts protein : 3 parts carbs making sure that the amount of protein consumed is equal to 1.25 grams for every pound of bodyweight. For taking carbs, I would recommend mostly pasta.
ABS (hit them three times per week):
Ali sit ups (find on youtube the way Muhammad Ali did sit ups): 2 sets of 25 (60 seconds rest)
Do continuous hip raises 2 sets for 3 minutes (60 seconds rest)
Hand walkout with the push up: 3 x 10
Hanging Leg Raises: 3 x 1o reps (60 seconds rest)
Additional tips:
– It would be good to use hand grip rubber ring because grip strength is an important component of athletics as well as most everyday tasks.
– you can do once a week (for example at the end of shoulders and legs workout) swiss ball jackknife push up (Google it, Men’s Health has an excellent video about it). I learned this one in a boxing club, and It’s absolute killer!
– Once a month add this Mike Chang’s awesome training on rest day that I use:
Fill up your back pack with household (bag of rices, water bottles, books) items that can be evenly distributed throughout your back pack. Once you have filled your back pack to your desired weight (it should be about 8kg) we are going to super-set 4 simple exercises.
*Push ups (10 reps)
*Squats (10 reps)
*Close grip push ups (10 reps)
*Lunges (10 reps)
3-5 rounds
