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Christian Bale - The Dark Knight Rises - Workout Exercises
Day 1: Power
Chin ups superseted with Cable rows As a warm up exercise
4 sets of 12 repetitions
Explosive High Pulls It is important to explode into the upward movement
4 sets of 10 repetitions
Power Cleans A very effective compound exercise working multiple muscle areas at the same time, great for building power
4 sets of 10 repetitions
Day 2: Speed and Agility
Sprints set two distances of 30 metres and 40 metres
5 sets of 30 metre sprints
5 sets of 40 metre sprints
Rest for 1 minute between sets and 2 minutes betdistance distance change.
Squat Jumps Explode into the upward movement, driving your body upwards lifting both feet off of the floor
4 sets of 10 repetitions
Lunges
4 sets of 10 repetitions
Day 3: Power and Speed
Dumbbell Flyes use as a warm up for Day 3
3 sets of 12 repetitions
Explosive Bench Press Lower the bar down slowly and then explode upwards, driving the weight upwards at speed, if you are using a spotter it is possible to let the bar come away from your hands and then catch the bar on the way down and returning to your chest in a slow and controlled movement.
4 sets of 10 repetitions
Ricochet Jumps Jump to and from an elevated platform in front of you, or for added speed and agility mark a square on the floor and jump between corners randomly
2 minutes exercise, 30 seconds rest, for a max of 30 minutes or until fail
Day 4: Rest
Rest day
Day 5: Power
Repeat day 1
Day 6: Speed and Agility
Repeat day 2
Day 7: Power and Speed
Repeat day 3
Christian Bale - The Dark Knight Rises - Workout Exercises
Day 1: Power
Chin ups superseted with Cable rows As a warm up exercise
4 sets of 12 repetitions
Explosive High Pulls It is important to explode into the upward movement
4 sets of 10 repetitions
Power Cleans A very effective compound exercise working multiple muscle areas at the same time, great for building power
4 sets of 10 repetitions
Day 2: Speed and Agility
Sprints set two distances of 30 metres and 40 metres
5 sets of 30 metre sprints
5 sets of 40 metre sprints
Rest for 1 minute between sets and 2 minutes betdistance distance change.
Squat Jumps Explode into the upward movement, driving your body upwards lifting both feet off of the floor
4 sets of 10 repetitions
Lunges
4 sets of 10 repetitions
Day 3: Power and Speed
Dumbbell Flyes use as a warm up for Day 3
3 sets of 12 repetitions
Explosive Bench Press Lower the bar down slowly and then explode upwards, driving the weight upwards at speed, if you are using a spotter it is possible to let the bar come away from your hands and then catch the bar on the way down and returning to your chest in a slow and controlled movement.
4 sets of 10 repetitions
Ricochet Jumps Jump to and from an elevated platform in front of you, or for added speed and agility mark a square on the floor and jump between corners randomly
2 minutes exercise, 30 seconds rest, for a max of 30 minutes or until fail
Day 4: Rest
Rest day
Day 5: Power
Repeat day 1
Day 6: Speed and Agility
Repeat day 2
Day 7: Power and Speed
Repeat day 3
