The Batman Workout

[picosecond]

Here's the workout Christian Bale used when training for the first Batman movie. Looks pretty damn challenging. I might give it a shot this year.

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Day 1:
Chin ups superset with cable rows. 4 sets of 10-12 reps each.
Power Clean with barbell up to chest. 4 sets with increasing weights - 12, 10, 8, 6 reps
Snatch Hang High Pull where the exercise is similar to a power clean but you do not catch it at the top so it is one fluid movement. 4 sets with increasing weights - 12, 10, 8, 6 reps

Day 2:
Sprinting: 5 sets of 30 meters, followed by 5 sets of 40 meters. Rest 60 second between sets.
Squat jump with arms crossed over your chest (can do this with a weighted medicine ball to increase difficulty. 4 sets of 10 reps.
Reverse Lunges. 4 sets of 10 reps.

Day 3:
Dumbbell Flyes . 3 sets of 12 reps
Bench Press with Smith Machine . 3 sets of 12 reps.
Stability Ball Push-Ups. 4 sets of 10 reps.
Close Grip Pulldowns. 4 sets of 10 reps.
Deadlift. 4 sets with increasing weights - 12, 10, 8, 6 reps

Day 4:
10-20 laps swimming and 30 minute stretching session.

Repeat the above schedule after one day rest.