Batman
workout Routine
Bonus PDF File
By: Mike Romaine
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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.
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 2.5-3.3mph) for
25 minutes. That means you go back and forth every minute for
the duration. On, off, on, off, etc.
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
-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
-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
-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
-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.
