|12-26-2013, 08:00 PM||#1|
Join Date: May 2013
Location: San Diego
Training Exp: on and off 7 years
Training Type: Powerbuilding
Fav Exercise: Deadlift, Squats
Fav Supp: Phosflex
Batman 2.0: Revised Workout
It's time for justice!
This is a much more realistic workout that I have made and is based off the Batman workout I posted a couple days ago which I had found on the internet.
Weightlifting: It's a full body lifting regimen. You'll go hard with the iron twice a week working the whole body. On Wednesdays you'll be doing calisthenics. And you will squat twice a week For 5x5 sets perform two ramping sets as warmups and then three working sets. Everything else with a listed three sets, include you're own couple of warmup sets. Once you can perform the goal rep on every working set with the same weight then increase the weight by five pounds the next week. For heavier stuff (like deads and squats) make the rest time between sets 2-3 minutes. For other exercises make it no less than a minute.
Cardio: On Monday and/or Tuesday and Thursday and/or Friday you will perform a conditioning workout. On Wednesday take the time to go for a nice jog or run after your calisthenics. My first goal will be to complete two miles and not completely die afterwards.
Clean and Push Press 3x8
Ab Roll Out 3x10-15
Leg Raises 3x10-15
Inverted Rows (Optional)
Barbell Rows 3x8
Cable Crunches 3x12
Note on calisthenics: Bodyweight exercises sets and reps are pretty self-regulating. I have always done three sets for as many as possible. But make sure to always log how many you do on your first set because you better beat it next week.
1/4 mile run
21 kettlebell Swings
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