Christian Bale Workout For Batman The Dark Knight Rises

christian-bale-workout-diet-batman-the-dark-knight-rises.jpg

Here's a rough workout plan for Christian Bale who's shooting The Dark Knight Rises. There are a lot of speculated workout plans for the actor, but this one seems legit.

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

Via Celebrity Workout Diets

November 30, 2011 5:17 PM | Health Safety

peace-banner-300-600-grey.jpg
reviews.png
Similar Items
Contact

Email to: Ilya Pikus

Archives

Full Archives

Traffic

Friends

Gear Patrol
KicksOnFire
Product Dose
The Cool Hunter
Ohgizmo
Mooch
Coolhunting
Notcot

Complex
Getoutdoors
KirouOutdoor
Outside Magazine
Besportier Brazil
Cool Material
Blessthisstuff
Incrediblethings

RSS Subscribers

Subscribe to BeSportier via:

Copyright @ besportier.com 2012 | Privacy Policy