The Bane Workout

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Bane-Workout

The workout we have come up with today to post is the Bane Workout! This one is inspired by the physique that Bane has in the DC Comics. Don’t forget that nutrition plays an important role when striving to achieve various fitness and strength goals!

Research process for celebrities/characters/etc:

When we are researching workouts for different anime characters, celebrities, cartoon characters, athletes, politicians, etc… We go through a fairly large deep dive into the data we can find available through books, movies, comic books, interviews, articles that have been written, and we often even reach out to contact the individuals to gather data if at all possible. Then using our education and knowledge we formulate workout information based on what the research and outreach information obtained.

Bane Stats:

Height: 6’2 (6’8 with Venom)
Weight: 225 lbs (350 with Venom)
(Information retrieved from Wikipedia.)

NUTRITION

Looking for nutritional information to help get you on track with your health and fitness goals? We also have you covered, on our Unorthodox Training Nutrition page we have laid out many of the basics for nutrition information that has helped to consistently get results. We go into nutrition more in-depth in our membership program as well. Combining fitness and nutrition routines or plans together can allow you to optimize your health and fitness with your lifestyle. Your nutrition should be set-up in a way that helps you to create a sustainable health and fitness routine to achieve your desired health and fitness results.

 

Bane Workout:

Training Volume:

4+ days per week

Explanation:

This one is going to be like the female character workout this week we saw from She-Hulk. I’m going to program you a powerlifting-like 4 day split and then I’m going to also share a full body day that you can add in, as well as an MMA day.

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 Bonus: Activity, Parkour and MMA

All heroes should know how to defend themselves.

Day Six: 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

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Disclaimer:
The information discussed in this article is meant solely for educational reasons. This is not medical advice because I am not a doctor. This post is based on my personal experiences and my readings of the existing scientific literature. Only healthy adults should follow the advice and ideas in this article. You should get the advice of your doctor before implementing any of the suggestions in this article. Consult your doctor if you have any health difficulties or pre-existing conditions before making any changes based on the advice in this article. As a disclaimer, the author/owner of this website makes no representations as to whether the material contained there will actually cause any harm or liability, real or perceived, and as such should not be held responsible as you are assuming any risks yourself.

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