. A Celebrity Superhero Workout |

Sep 21 2012

A Celebrity Superhero Workout That’s Amazing But You”ll Never Stick It Out

Published by at 7:20 am under Editorial

So we’re now a few weeks into September.  The weather is chilling a bit.  You’ve been back in your offices and aren’t exactly psyched to be there.   But it’s around that time that you’re getting used to it and realizing that you have to get back to your “normal” life and not the summer one you’re clinging to.   I feel like this time of year is extremely similar to New Year’s resolution time.   People are always saying “OK, back to work, let’s make it a good one!”

And if there’s one popular resolution we all have, it’s getting in shape.   I personally just want to be one of those guys who people look at and say “damn you still look pretty darned good.”  I don’t need to be a fitness model or a body builder.  But I do want to be “bangable” but cougar standards.

So to get that way I try to eat right and work out consistently.  And that’s about it.   But I do find myself getting into these crazy workouts that are so damned hard but the kind you’re really pumped up to try (and then eventually quit).  If you have that itch, check out the workout after the jump.  It’s insane and the one that celebrities use to train to be superheroes in movies…..

Thanks to Michael Torchia for this

WEIGHT TRAINING SESSION
(* — increase weight each set)

Monday – Abs/Biceps/Triceps
Abdominal Crunches – 3×50
Hanging Leg Raises – 3×30
Hyper Extensions – 3×25
Seated Dumbbell Curls – 3×15/12/10 *
Standing Barbell Curls – 3×15/12/10 *
Standing Cable Curls – 3×15/12/10 *
Tricep Cable Pushdowns – 3×15/12/10 *
Lying Barbell Tricep Extensions – 3×15/12/10 *
Dumbbell Kickbacks – 3×15/12/10 *

Tuesday – Abs/Chest/Shoulders
Abdominal Crunches – 3×50
Hanging Leg Raises – 3×30
Hyper Extensions – 3×25
Dumbbell Chest Press – 4×15/12/10/8 *
Dumbbell Chest Flies – 4×15/12/10/8 *
Incline Barbell Press – 4×15/12/10/8 *
Dumbbell Lateral Raises – 4×15/12/10/8 *
Dumbbell Seated Shoulder Press – 4×15/12/10/8 *
Rear Deltoid Flies – 4×15/12/10/8 *

Wednesday – Rest Day

Thursday – Abs/Legs
Abdominal Crunches – 3×50
Hanging Leg Raises – 3×30
Hyper Extensions – 3×25
Leg Extensions – 4×20/18/15/10 *
Squats – 4×20/18/15/12 *
Seated Leg Curls – 4×20/18/15/12 *
Calf Raises on Leg Press – 3×30/25/20 *
Seated Calf Raises – 3×30/25/20 *

Friday – Abs/Back
Abdominal Crunches – 3×50
Hanging Leg Raises – 3×30
Wide Grip Pull Downs to Chest – 4×15/12/10/8 *
Close Grip Seated Cable Rows – 4×15/12/10/8 *
Dumbbell Pullovers – 4×15/12/10/8 *
Dumbbell Stiff Legged Dead Lifts – 4×12/10/8/6 *

CARDIO SESSION
Pick your favorite cardio equipment or try it on a track outside:
(* — run as fast as possible)

Warm-up 6 minutes on elliptical, treadmill or bike at an aggressive pace (3.5-6.5 miles per hour)
4 minute warm-up
1 minute sprint *
2 minute jog
1 minute sprint *
2 minute jog
1 minute sprint *
2 minute jog
1 minute sprint *
2 minute jog
1 minute sprint *
3-5 minute cool down (Jog, fast pace walk, walk)





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