5 Fat Loss Workout (Click Here)
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Bane Workout Routine: Train to Break Batman’s Back
Training Volume:
Pyramid Training:
Day One; Deadlift Day
Warm Up:
Stretch
Foam Roll
10 min incline walk
Workout:
Deadlift
5×10,8,5,3,1
Cable Rows
3×12,10,8
Lateral Pulldowns
3×12,10,8
Face Pulls
3×12,10,8
Dumbbell Bent Over Rows
3×12,10,8
Preacher Curls
3×12,10,8
Dumbbell Hammer Curls
3×12,10,8
Day Two: Bench Press Day
Warm up;
Stretch
Foam Roll
10 min incline walk
Workout:
Bench Press
5×10,8,5,3,1
Dumbbell Chest Flys
3×12,10,8
Cable Overhead Extension
3×12,10,8
Incline Dumbbell Press
3×12,10,8
Close Grip Bench
3×12,10,8
Decline Press (Machine or Bench)
3×12,10,8
Cable Kickbacks
3×12,10,8
Day Three: Squat Day
Warm Up:
Stretch
Foam Roll
10 min incline walk
Workout:
Back Squat
5×10,8,5,3,1
Hamstring Curls
3×12,10,8
Weighted Step Ups
3×12,10,8
Leg Press
3×12,10,8
Leg Kickbacks
3×12,10,8
Leg Extensions
3×12,10,8
Hack Squat
3×12,10,8
Day Four: Military Press Day
Warm Up:
Stretch
Foam Roll
10 min incline walk
Workout:
Barbell Standing Military Press
5×10,8,5,3,1
Shoulder Flys
3×12,10,8
Barbell Shrugs
3×12,10,8
Dumbbell Shoulder Front Raises
3×12,10,8
One Arm Dumbbell Snatches
3×12,10,8
Kettlebell Swings
3×12,10,8
Power Cleans
3×12,10,8
Day Five: Full Body Day
Warm Up:
Stretch and Foam Roll
10 min incline walk
Workout:
Dumbbell Bench Press
3×10
Cable Kickbacks
3×10 each arm
Cable Pullthroughs
3×10
Hammer Strength Military Press
3×10
Wide Grip Cable Rows
3×10
Preacher Curls
3×10
| Back and Chest | ||
|---|---|---|
| Workout #1 | ||
| Exercise | Sets | Reps |
| Deadlifts | 3 | 3 |
| Bench Press | 3 | 5 |
| Pendlay Rows | 3 | 8-10 |
| Incline Dumbbell Bench Press | 3 | 8-10 |
| One Arm Dumbbell Rows | 2 | 20-25 |
| Dips | 3 | AMAP |
| Barbell Shrugs | 3 | 12-15 |
| Back and Chest | ||
|---|---|---|
| Workout #2 | ||
| Exercise | Sets | Reps |
| Pull Ups or Inverted Rows (Rest-Pause) | 6 | AMAP |
| Machine Chest Press (Rest-Pause) | 6 | 8-12 |
| Lat Pull Downs (Rest-Pause) | 6 | 8-12 |
| Dumbbell Flye or Pec Dec (Rest-Pause) | 6 | 8-12 |
| Dumbbell Shrugs (Rest-Pause) | 6 | 10 |
| Legs | ||
|---|---|---|
| Quads, Hammies and Calves | ||
| Exercise | Sets | Reps |
| Squats | 4 | 6-12 |
| Hack Squat or Dumbbell Lunges | 3 | 8-12 |
| Leg Extensions or Leg Press | 3 | 12-15 |
| Stiff Leg Deadlift | 3 | 8-10 |
| Leg Curls | 4 | 12-15 |
| Seated Calf Raise | 4 | 12-20 |
| Shoulders and Arms | ||
|---|---|---|
| Shoulders, Biceps and Triceps | ||
| Exercise | Sets | Reps |
| Seated Overhead Press | 4 | 8-12 |
| Upright Row or Seated Dumbbell Press | 3 | 8-12 |
| Side Lateral Raise Superset with Bent Over Reverse Flye | 3 | 10-15 |
| Dumbbell Curl | 3 | 8-12 |
| Skullcrushers | 3 | 8-12 |
| EZ Bar Preacher Curl | 3 | 10-12 |
| Cable Tricep Extensions | 3 | 10-12 |
Complete as many rounds as possible in 5-minutes. Rest 3-minutes. Then repeat. Rest as little as possible and save all rest periods for the bottom of every round. Also, and very importantly, use LIGHT weight. There is no reason to go heavy at all – this is all about work capacity, not max strength.
- Bent Over Row x 5
- Hang Clean x 5
- Overhead Press x 5
- Front Squat x 5