Ben Affleck Batman workout schedule and diet plan

Ben Affleck batman workout is gained so much attention after the movie Batman Vs Superman. Batman has to get ripped, stronger, tougher and bulkier to challenge the superman and Actor Ban Affleck has achieved marvelous body in short period of time.

Ben has build muscles to give a justice for the role of Batman. He has started training under the guidance of Walter Norton Jr. and Jamie Damon. His goal was build muscles and gain mass. Ben has gained around 24 LBS in 4 months for the role of Batmen AKA Bruce Wayne.

Ben Affleck Workout RoutineBen Affleck diet plan and workout schedule

Ben has many challenges while preparing for the role. Under the Bat suite his body will be hidden but he has to play character of Bruce Wayne. So he has to bulk up for both roles.  As we have mentioned that he has took professional guidance from Walter Norton Jr. and Jamie Damon. Both the trainers have made strict and intense training sessions. They have designed Batman workout especially for Affleck.

Trainers has main goal in their mind and that is weight gain. They focused on body building exercise and as result Ben has made body which suites Batman. Affleck burns around 2000 to 30000 calories in single day so to fill this deficiency he needs protein supplements and other vital vitamins to fill the deficiency.

 

Ben Affleck Batmen workout schedule

Chest

  • Push-up: 3 sets 20 reps
  • Dumbbell bench press: 4 sets, 15 reps, 12 reps, 10reps and 8 reps
  • Barbell incline bench press : 4 sets, 15 reps, 12 reps, 10reps and 8 reps
  • Leverage decline chest press: 4 sets, 15 reps, 12 reps, 10reps and 8 reps
  • Dumbbell fly: : 3 sets, 15 reps
  • Machine bench press : 3 sets 20 reps

Biceps

  • Chin ups: 3 sets 10 reps
  • Barbell Curl: 3 sets 15 reps
  • Incline Dumbbell Curl: 3 sets 12 reps
  • Biceps Cable Curl: 3 sets 15 reps
  • Concentration curl: 3 sets 12 reps
  • Standing dumbbell curl: 4 sets 15 reps
  • Hammer curl: 4 sets 15 repsBen Affleck Batman workout

Shoulder

  • Seated or Standing Military Press : 3 sets 12 reps
  • Arnold Press : 3 sets 15 reps
  • Dumbbell Front Raise: 3 sets 12 reps
  • Dumbbell Side Lateral Raise: 3 sets 12 reps
  • Dumbbell upright row: 3 sets 12 reps
  • Seated lateral raise: 3 sets 12 reps

Legs

  • Squats (Bodyweight) 3 sets 20 reps
  • Barbell Squat: 3 sets 10 to 15 reps
  • Leg Extensions: 3 sets 10 to 15 reps
  • Lying Leg Curls: 3 sets 10 to 12 reps
  • Barbell Dead lift: 3 sets 4 to 5 reps
  • Dumbbell Rear Lunge: 3 sets 20 reps

Back

  • Chin up : 3 sets 10 reps
  • Wide Pull up: 3 sets 10 reps
  • Seated Cable Row: 4 sets 10 to 15 reps
  • V-Bar Pull down: 4 sets 10 to 15 reps
  • Barbell Shrug behind The Back: 3 sets 10 to 15 reps

Triceps

  • Dip Machine: 3 sets 10 to 12 reps
  • Close-Grip Barbell Bench Press: 3 sets 10 to 12 reps
  • Triceps Overhead Extension with Rope: 3 sets 15 to 20 reps
  • Machine Triceps Extension: 3 sets 10 to 12 reps
  • Parallel Bar Dip: 3 sets 10 to 12 reps

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