Christian bale batman
Workout Routine
Bonus PDF File
By: Mike Romaine
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Disclaimer and/or Legal Notices
The information provided in this book is for educational purposes only.
I am not a doctor and this is not meant to be taken as medical advice.
The information provided in this book is based upon my experiences
as well as my interpretations of the current research available.
The advice and tips given in this course are meant for healthy adults
only. You should consult your physician to insure the tips given in this
course are appropriate for your individual circumstances.
If you have any health issues or pre-existing conditions, please
consult with your physician before implementing any of the information
provided in this course.
This product is for informational purposes only and the author does
not accept any responsibilities for any liabilities or damages, real or
perceived, resulting from the use of this information.
The Christian Bale Batman
Workout Routine:
The Workout Schedule
With this routine you’re going to want to workout 5 days a week adding in the ab
and cardio routines [I will list at the end] up to 3 days a week.
Day One: Back
Wide Grip Lateral Pull Downs
3×10
Barbell Rows
3×10
Shrugs
4×25
Wide Grip Pull Ups
3×10 (Can add weight)
Deadlifts
10-8-5-5-3-Max
Day Two: Arms
Dumbbell Curls
3×10
Skull Crushers
3×10
Hammer Curls
3×10
Tricep Overhead Extensions
3×10
Seated Concentration Curls
3×10
Tricep Cable (Rope) Extensions
3×10
Day Three: Shoulders
Dumbbell Front Raises
3×10
Pull-Ups
3×10 (Can be weighted)
Dumbbell Lateral Raises
3×10
Dumbbell Shrugs
3×25
Presses
10-8-5-5-3-Max
Day Four: Legs
Calf Raises
25-25-25
Seated Leg Curls
10-10-10
Weighted Lunges
20-20-20
Weighted Step Ups
20-20-20
Front Squats
10-10-10
Squats
10-8-5-5-3-Max
Day 5: Chest
Dumbbell Chest Press (Light)
10-10-10
Cable Flyes
10-10-10
Decline Cable Flyes
10-10-10
Incline Bench Press
10-10-10
Weighted Push-Ups
25-25-25
Barbell Bench Press
10-8-5-5-3-Max
Abs and Cardio
Cardio
20 Minute HIIT (High Intensity Interval Training)
90 Sec. Walk @3MPH
30 Sec. Sprint @8-10MPH
OR
60 Sec. Walk @3MPH
60 Sec. Jog@6-7MPH
Ab Training
3 Rounds of:
50 Crunches
25 Leg Lifts
25 Flutter Kicks
15 Second Banana (Reverse Superman Hold)
OR
50 Crunches
25 Russian Twists
25 Flutter Kicks
30 Second Plank Hold
