Published On: Sun, Feb 15th, 2015

Ben Affleck Batman Workout How He Gained 24 lbs in 4 Months

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ბენ აფლეკი შვილთან ერთადBen Affleck went on an extremely rigid workout routine that enabled him to pack on lean muscle mass very fast.

Ben said that his trainer told him that he needed to place an emphasis on lifting heavy weight with his body’s biggest and most powerful muscle groups and to give his body what it needs to develop muscle through his diet and extra nutritional supplements. Ben advocated a double nutritional supplement stack that Ben says “altered his life” every day (Check out the entire overview of the nutritional supplement stack here).

This helped Ben grow lean muscle mass all over and gave him a strong looking construct.

Let’s take a look at a sample week of work outs for Ben Affleck while preparing for his Batman character.

Monday: Chest and Triceps

Exercise One: Barbell Bench Press

Sets: 5

Repetitions: 4-6

Rest Time: 2 Minutes

Note: Since the bench press is among the more significant muscle building exercises for the upper body – Ben made sure to lift really heavy weights and focus on slow and restricted motions.

Exercise Two: Overhead Db Triceps Press

Sets: 4

Repetitions: 8-10

Rest Time: 90 Seconds

Note: It is a mass construction triceps exercise so Ben made sure to maintain his repetitions in the 8-10 rep range to break down more thin muscle fibers in his triceps.

Exercise Three: Close Grip Incline Bench Press

Sets: 4

Repetitions: 6-8

Rest Time: 2 Minutes

Note: This exercise was among the very significant for Ben’s body transformation – as this built up his upper torso muscles and triceps. The upper torso muscles are very difficult to develop and this was Ben’s go to exercise for developing his upper pectorals.

Exercise Four: Weighted Drops

Sets: 4

Representatives: 8

Rest Time: 2 Minutes

Note: Weighted Drops are another excellent exercise for developing the triceps and torso muscles. Ben made sure to highlight slow and restricted type to build his upper body.

Exercise Five: Barbell Decline Bench Press

Sets: 4

Representatives: 6-8

Rest Time: 2 minutes

Note: Many men do not perform the barbell fall bench press but this is a great exercise for developing thickness and depth in the pectoral muscles.

Tuesday: Back/Biceps

Exercise One: Weighted Pull Ups

Sets: 4

Representatives: 6-8

Rest Time: 2 Minutes

Note: Ben would change his grip between broad grip pull ups and shut grip pull ups.

Exercise Two: Barbell Row

Sets: 4

Repetitions: 6-8

Rest Time: 2 Minutes

Note: Ben would switch sets with routine clasp and underhand grip to highlight his biceps and arm increase.

Exercise Three: Standing Barbell Bicep Curls

Sets: 4

Repetitions: 6-8

Rest Time: 2 Minutes

Note: Ben would try and go really hefty with these particular barbell bicep curls, as this was the primary exercise that directly worked his biceps.

Exercise Four: Seated Row

Sets: 4

Repetitions: 8

Rest Time: 2 Minutes

Note: This is just another great exercise that will continue to work Bens back and biceps collectively giving him an unbelievable muscle core.

Exercise Five: Underhand Lateral Pull-Down

Sets: 4

Repetitions: 8

Rest Time: 2 Minutes

Note: By putting his hands in an “underhand” posture Ben managed to highlight his biceps along with his upper lats.

Wednesday: Legs/Abs

Exercise One: Barbell Squat

Sets: 4

Repetitions: 4-6

Rest Time: 2 Minutes

Note: Ben would make an effort to go extremely heavy on this particular exercise as it works his bodies biggest and most powerful muscle group – his quadriceps. This has unbelievable anabolic hormone fostering side effects.

Exercise Two: Barbell Dead lift

Sets: 4

Repetitions: 6

Rest Time: 2 Minutes

Note: This is another one of the very most essential muscle building exercises, as you can lift lots of weight, which generates maximum anabolic hormone reaction.

Exercise Three: Weighted Russian Devices (Abdominal)

Sets: 4

Repetitions: 10-12

Rest Time: 2 Minutes

Note: This was one of Ben’s favorite core exercises because it worked his oblique’s and abdominals.

Exercise Four: Walking Db Lunges

Sets: 4

Repetitions: 10 each leg

Rest Time: 2 Minutes

Note: 20 repetitions total per set (10 each leg). This was excellent for hip development and hamstring strength.

Exercise Five: Db Measure Ups

Sets: 4

Repetitions: 10 each Leg

Rest: 60 Seconds

Note: At the conclusion of his work outs Ben would decide to have shorter rest times to enter fat burning mode.

Thursday: Rest Day

Friday: Shoulders and Traps

Exercise One: Db Shoulder Press

Sets: 4

Repetitions: 8

Rest Time: 2 Minutes

Note: Standard Db shoulder press, but Ben would highlight the bizarre part (lowering the weight) to build lean muscle mass faster.

Exercise Two: Barbell Shrugs

Sets: 4

Repetitions: 6

Rest Time: 2 Minutes

Note: Ben place an immense emphasis on developing his shoulders and mouths so he’d be sure to raise really heavy on this particular exercise.

Exercise Three: Db Arnold Press

Sets: 4

Repetitions: 6-8

Rest: 2 Minutes

Note: This is actually the very best exercise for developing the front of the shoulder (anterior deltoids)

Exercise Four: Db Lat Lift

Sets: 4

Repetitions: 12

Rest: 2 Minutes

Note: Since this is more of a shoulder shaper Ben would perform higher repetitions.

Exercise Five: Db Shrugs

Sets: 4

Repetitions: 8

Rest: 2 Minutes

Note: Ben would consistently perform this exercise directly after db lat raise when his shoulders were fine and fatigued. This gave Ben an unbelievable deltoid and snare work out.

Saturday: 30 Minutes HIIT Cardio

Ben’s cardio routine generally consisted of high intensity interval training. Ben would switch between days of sprint times and db squat jumps. So Ben would usually perform 8-10 periods with 60 seconds rest in between.

Sunday: Rest Day