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Batman Workout Plan
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Batman Workout Plan

4 Weeks / 5 Days per Week / Expert
  • Gain Mass
  • Gain Strength
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2 ratings
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  • Week #1
  • Week #2
  • Week #3
  • Week #4
  • Day #1
  • Day #2
  • Day #3
  • Day #4
  • Day #5

Batman Power Workout

Exercise Sets/Distance Reps/Time Rest (min)
3 4 02:00
3 4 02:00
3 4 02:00
3 4 02:00
3 4 02:00

Notes:

All of these exercise should be performed with very heavy weight and should be explosive in nature. All of these exercises require great mental focus in order to see optimal gains in strength and power. Have the mindset of going to the gym to get a job done. It's not time to chit chat with others or joke around. Get some music pumping and push yourself to limits you didn't think possible. Become a superhero like Batman with simple down to earth hard work.

Batman Agility Workout

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
3 10 None
3 10 01:00
3 10 01:00
Sprint   Video icon
2 4 01:00
8 1 None
8 1 01:00

Notes:

Take not of the supersets and explode as far and as high as you can on each and every exercise in this Batman Agility Workout.

Warm up thoroughly before beginning sprinting. The reps given for sprints is set up so that one rep equals 40 yards of sprinting. Sprint 40 yards for one rep then walk back to the starting line and sprint 40 yards again for rep #2, etc.

Agility Ladder: One set = start to finish of the ladder.

Batman Flexibility Workout

Exercise Sets/Distance Reps/Time Rest (min)
2 10 00:30
2 10 00:30
2 00:00:15 00:30
2 00:15:00 00:30
2 00:00:15 00:30
2 10 00:30
2 10 00:30
2 10 00:30

Notes:

This is meant to be an off day to allow your muscles to recover. Remember Batman is not endowed with any super human abilities so he still has to allow his body to recover and his muscles to rebuild just like any other person. This Batman Flexibility Workout will promote muscle recovery but also will keep your body limber. You can't very well fight off your enemies and get out of situations if you can barely move your body? Of course not, and that is just one more reason this Batman workout is important.

Batman Strength Workout

Exercise Sets/Distance Reps/Time Rest (min)
3 3 02:00
3 3 02:00
3 4 02:00
3 6 02:00
3 3 02:00
3 6 02:00

Notes:

The reps for this Batman Strength Workout are set low. This means just like the Batman Power Workout plan you need to up the weight to where you cannot get a single rep more than the prescribed reps. Start lifting cars and punching bad guys across the room and through glass panes by the end of this Batman Strength Workout.

Batman Endurance Workout

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
1 00:04:00 None
1 00:04:00 None
1 00:04:00 None
1 00:15:00 None
1 30 None
Running   Video icon
3.00 miles 00:20:00 None

Notes:

You can have all the strength in the world, but if you burn out in a couple minutes then what good does that do? This Batman Endurance Workout helps to build up your stamina and keep your body limber as well. Be sure to stay hydrated and have plenty of calories in you system for you body to burn for energy.

Be sure to take note of triple superset for the jump rope exercises. This means no rest between the three jump rope exercises.

Aim for 3 miles in 20 minutes for the run.

  • Muscles Worked
  • Exercises
  • Equipment
  • Summary
Primary Muscles Secondary Muscles

Workout 1

Muscles front back Chest blue Shoulders blue Traps blue Forearms blue Quads blue Calves blue Middleback blue Lowerback blue Glutes blue Hipflexors blue Biceps blue Lats blue Neck blue Triceps blue Hamstrings blue Triceps orange Hamstrings orange Quads orange Shoulders orange Chest orange
BSmith88
about 2 years ago #

Just finished workout #1, and if this workout is any indication of what is to come, then this is going to be a long 30 days!! In a good way of course.

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1 Review
  • BSmith88
    about 2 years ago #

    Just finished workout #1, and if this workout is any indication of what is to come, then this is going to be a long 30 days!! In a good way of course.

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