Those of us who saw Ben Affleck as Daredevil we're most certainly skeptical weather he will be able to pull of the body of the Dark Knight. Affleck is set to play the role of Batman in Batman vs. Superman in 2016. In the recent twitter snap by director Zack Snyder we saw a huge Affleck in Batman suit.
Recently Affleck was seen with his daughter, and he didn't miss the chance to show off his huge muscle gains. Ben has really achieved the body of a superhero. We give you the workout routine of Batman himself.
Recently Affleck was seen with his daughter, and he didn't miss the chance to show off his huge muscle gains. Ben has really achieved the body of a superhero. We give you the workout routine of Batman himself.
The Training Routine
Affleck's trainer revealed that his abs required special attention, so he put some extra effort into that. Before starting filming the training session used to last 3-4 hours, six times a week. After the start of filimg the training had to be restricted to 2-3 hours of training, a maximum of 5 days a week. He split schedule was as follows.
- Chest and triceps on Monday
- Back and biceps on Tuesday
- Shoulders on Wednesday
- Legs on Thursday
- Arms on Friday
LungeWalk: 2 sets of 10 yards
Backward Lunge Walk: 2 sets of 10 yards
Dumbbell Stiff-Legged Deadlift:
1 set of 6 reps, 40 lbs
1 set of 6 reps, 50 lbs
1 set of 6 reps, 55 lbs
1 set of 6 reps, 55 lbs
Shoulder Pre/Re:Open Can: 2 sets of 15 reps
Double Leg Squat: Body weight Squat with Band @ Knee: 4 sets of 20 reps
One Arm Dumbbell Triceps Kickback: 4 sets of 8 reps, Left & Right
Weighted Chin-Ups:
1 set of 5 reps, body weight
1 set of 3 reps, 45 lbs
1 set of 1 rep, 65 lbs
1 set of 1 rep, 80 lbs
1 set of 1 rep, 90 lbs
1 set to failure, body weight
Alternate Dumbbell Press:
1 set of 8 reps, 35 lbs
1 set of 5 reps, 50 lbs
1 set of 10 reps, 45 lbs
1 set of 15 reps, 37.5 lbs
Incline Dumbbell Press:
1 set of 6 reps, 55 lbs
1 set of 6 reps, 70 lbs
1 set of 6 reps, 80 lbs
1 set of 12 reps, 65 lbs
Aestetic: Close Grip Straight Bar Curl:
1 set of 10 reps, 75 lbs
1 set of 10 reps, 85 lbs
1 set of 10 reps, 95 lbs
1 set of 10 reps, 85 lbs
Torso: Straight Leg Twist Crunch: 4 sets 0f 10-20 reps
Vertical Pull: P-Grip Sternum Chin-Up:
1 set of 8 reps, body weight
1 set of 8 reps, 15 lbs
1 set of 8 reps, 25 lbs
1 set of 8 reps, 25 lbs
Rotation: Diagonal V-Twist: 3 sets of 20 reps, Left & Right
Flexion(Hip-Shoulder) Med Ball Overhead Sit-Up: 3 sets of 20 reps
Flexion(Shoulder-Hip) Alt Hanging Knee-Up: 3 sets of 10-20 reps
Horizontal Press: Dumbbell Bench Press:
1 set of 8 reps, 65 lbs
1 set of 8 reps, 85 lbs
1 set of 8 reps, 100 lbs
1 set of 8 reps, 110 lbs
1 set of 8 reps, 120 lbs
Hip Extension(Single Leg) 1 Leg Squat and Touch: 4 sets of 5 reps, Left & Right
The Diet
Ben Affleck consumed 5000 calories everyday during his training period to gain mass. Although most of the bodybuilders will never need 5000 calories even if they are bulking, but when you have to buff up for a role in 4 months prior to filming and supplements is not an options as it would hurt the trainers reputation, consuming this gigantic amount of calories becomes a necessity. Ben also consumed 1 gram of protein for every pound of body mass on daily basis, totaling to 250gm/ day.
Sounds quite a lot of work no? Of course. It takes some work to get a superhero body!
