Batman. workout Routine. Bonus PDF File. By: Mike Romaine
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1 Batman workout Routine Bonus PDF File By: Mike Romaine
2 Copyright Notice No part of this report may be reproduced or transmitted in any form whatsoever, electronic, or mechanical, including photocopying, recording, or by any informational storage or retrieval system without expressed written, dated and signed permission from the author. All copyrights are reserved. Disclaimer and/or Legal Notices The information provided in this book is for educational purposes only. I am not a doctor and this is not meant to be taken as medical advice. The information provided in this book is based upon my experiences as well as my interpretations of the current research available. The advice and tips given in this course are meant for healthy adults only. You should consult your physician to insure the tips given in this course are appropriate for your individual circumstances. If you have any health issues or pre-existing conditions, please consult with your physician before implementing any of the information provided in this course. This product is for informational purposes only and the author does not accept any responsibilities for any liabilities or damages, real or perceived, resulting from the use of this information.
3 The Batman Workout Routine Training Volume: 4-6 days per week Explanation: We re talking about Batman here. This routine is pretty brutal. BUT, it s effective and will leave you sore and wanting more. There are 4 days of programmed training, and the other 1-2 days can be added as activity or mixed martial arts training. All heroes should know how to defend themselves. What you need to know: A Superset means you re performing those movements back to back. If a movement is part of Superset 1 it s part of the grouping of movements in that superset and you perform them back to back and then proceed to break and do another set [of those movements] after. HIIT stands for High Intensity Interval Training. Do one minute ON (sprint 6-10mph) and one minute OFF (walk mph) for 25 minutes. That means you go back and forth every minute for the duration. On, off, on, off, etc.
4 When lifting your initial lifts/compounds (especially), you should be using pyramid training. Day 1: Bench and Cleans -15 min HIIT training treadmill -Bench Press: 15, 10, 5, 3, 1 -Dips: 3Xfailure-super set 1 -Push ups: 3xfailure-super set 1 -Toes to Bar: 3X15-super set 2 -L sit hold: 3X30 sec-super set 2 -Clean: 3X10-super set 3 -Box Jump: 3X10-super set 3 -Heavy Bag: 3X1 min-super set 4 -Jump rope: 3X1 min-super set 4 -Burpees: 3X10-super set 4 -Crunches: 3X100-super set 5
5 -Planks: 3X1 min-super set 5 -Side Planks: 3X1 min (each)-super set 5 Day 2: Deadlift and Press -15 min HIIT training treadmill -Deadlift: 15, 10, 5, 3, 1 -Chin ups: 3Xfailure-super set 1 -Hanging rows: 3Xfailure-super set 1 -Toes to Bar: 3X15-super set 2 -L sit hold: 3X30 sec-super set 2 -Clean and Press: 3X10-super set 3 -Box jump: 3X10-super set 3 -Shadow box: 3X1 min-super set 4 -Jump rope: 3X1 min-super set 4 -Man makers: 3X10-super set 4
6 -Flutter Kicks: 3X50-super set 5 -Planks: 3X1 min-super set 5 -Side Planks: 3X1 min (each)-super set 5 Day 3: Squats and Man Makers -15 min HIIT training treadmill -Squat: 15, 10, 5, 3, 1 -Pull ups: 3Xfailure-super set 1 -Hanging rows: 3Xfailure-super set 1 -Toes to Bar: 3X15-super set 2 -L sit hold: 3X30 sec-super set 2 -Clean and Press: 3X10-super set 3 -Box jump: 3X10-super set 3 -Heavy Bag: 3X1 min-super set 4 -Jump rope: 3X1 min-super set 4
7 -Man makers: 3X10-super set 4 -Leg raises: 3X50-super set 5 -Planks: 3X1 min-super set 5 -Side Planks: 3X1 min (each)-super set 5 Day 4: Military Press and Cleans -15 min HIIT training treadmill -Military Press: 15, 10, 5, 3, 1 -Dips: 3Xfailure-super set 1 -Push ups: 3xfailure-super set 1 -Toes to Bar: 3X15-super set 2 -L sit hold: 3X30 sec-super set 2 -Clean: 3X10-super set 3 -Box Jump: 3X10-super set 3 -Shadow box: 3X1 min-super set 4
8 -Jump rope: 3X1 min-super set 4 -Burpees: 3X10-super set 4 -Russian Twist: 3X100-super set 5 -Planks: 3X1 min-super set 5 -Side Planks: 3X1 min (each)-super set 5 Bonus 1-2 Days: Activity and MMA All heroes should know how to defend themselves. Just ask MMA Coach Derek in The Academy. Add in an extra day or two of MMA style training to take your inner Superhero unleashing to a new level.
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