The Superman New Earth Workout

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The Superman New Earth Workout

The workout we have come up with today to post is the The Superman New Earth Workout! This one is inspired by the physique that The Superman New Earth 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.

The Superman New Earth Stats:

Height: 6’3
Weight: 235 lbs
(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.

The Superman New Earth Workout:

Training Volume:

6 days per week

Explanation:

We’re training like Superman. In our last Superman iteration we utilized strength training combined with circuit style training in order to get a well rounded routine, but in this case we’ll actually be splitting them up a bit more.  We’re going to train for strength and then add in endurance and agility on top with running/cardio and recommended agility work.

Superman Workout [New Earth Version]: Sample Workout Schedule

Monday: Chest and Endurance Work

Tuesday: Arms and Endurance Work

Wednesday: Legs and Endurance Work

Thursday: Shoulders and Endurance Work

Friday: Back and Endurance Work

Saturday: Agility Work

Sunday: Rest Day

Superman Workout: Chest and Endurance Work

Warm Up:

400-800m Jog

Main Lift:

Bench Press

2×12, 10 Warm Up Sets

3×5, 8, 10 Working Sets

Accessory Work:

Cable Chest Flyes

3×10

Incline Bench Press

4×12,10,8, 6

Weighted Dips

4×8

Hammer Strength Decline Press

3×12

Cardio Work:

Run 2-3 Miles

(Scale to Walk-Run Intervals)

Superman Workout: Arms and Endurance Work

Warm Up:

400-800m Jog

Main Lift(s):

Preacher Curls

4×12, 10, 8, 6

Seated Overhead Tricep Extension

4×12, 10, 8, 6

Accessory Work:

Reverse Grip Tricep Cable Pushdowns

3×12

Standing Alternating Dumbbell Curls

4×10 each arm

Dumbbell Skull Crushers

3×10

Cardio Work:

Bike 5-10 Miles

Superman Workout: Legs and Endurance Work

Warm Up:

400-800m Jog

Main Lift:

Back Squats

2×12, 10 Warm Up Sets

3×5, 8, 10 Working Sets

Accessory Work:

Leg Press

3×10

Leg Press

4×12,10,8, 6

Bulgarian Split Squats

4×8 each leg

Cable Pullthroughs

3×12

Cardio Work:

Row 1600-3200 Meters

Superman Workout: Shoulders and Endurance Work

Warm Up:

400-800m Jog

Main Lift:

Overhead Press

2×12, 10 Warm Up Sets

3×5, 8, 10 Working Sets

Accessory Work:

Seated Straight Arm Front Raises

3×10

Power Cleans

4×12,10,8, 6

Barbell Shrugs

4×8

Kettlebell Swings

3×12

Cardio Work:

Swim 800-1200m

Superman Workout: Back and Endurance Work

Warm Up:

400-800m Jog

Main Lift:

Deadlift

2×12, 10 Warm Up Sets

3×5, 8, 10 Working Sets

Accessory Work:

Wide Grip Cable Rows

3×10

Close Grip Cable Pulldowns

4×12,10,8, 6

Wide Grip Pull Ups

4×8

Hammer Strength Single Arm Pulls

3×12

Cardio Work:

Run 2-3 Miles

(Scale to Walk-Run Intervals)

Superman Workout: Agility Workout

Being that we want to be fast enough to be compared to The Flash, or potentially even race him, it seems only right we take a page out of his book and train like him.

Here’s an agility workout right from Kid Flash’s Workout Routine:

  • Hill Sprints
    • Beginner: Complete 3-5 reps. “Remember, this is pure explosiveness, so it should be difficult,” Bradshaw says. You can always increase the time for fewer reps, too. Completely recover between reps. Take about 3-5 minutes in between.
    • Advanced: Complete 5-6 reps, taking 3-5 minutes rest in between each rep
  • Interval Runs
    • Beginner:
      – run 50 meters
      – walk/jog 50 meters
      – run 100 meters
      – walk/jog 50 meters
      – run 150 meters
      – walk/jog 50 meters
      – run 200 meters
      – walk/jog 50 meters
      – run 250 meters
      – walk/jog 50 meters
    • Advanced: Complete the same workout above, only go “up and down” the ladder. Once you run 250 meters, work your way back down (200m, 150m, 100m, 50m).
  • Fartleks (Swedish for “speed play”) – 15 minute workout:
    • Beginner:– 1-minute run
      – 1-min walk/jog
      – 2-minute run
      – 2-minute walk/jog
      – 3-minute run
      – 2-minute walk/jog
      – 4-minute run
      – 3-minute walk/jog
      – 5-minute run
      – 3-minute walk/jog
    • Advanced: Follow the same workout pattern above—1 minute, 2 minutes, 3 minutes, 4 minutes, and 5 minutes—only with a 2-minute jog for active recovery between each. Once you’ve reached 5 minutes and completed the 2-minute recovery, go back down the ladder and complete 5 minutes, 4 minutes, 3 minutes, 2 minutes, 1 minute.
  • Sprints – Short and Long
    • How to do a long-sprint workout: For long sprints that’ll tap into your speed endurance, do 2-3 sessions per week.
      • Beginner: Complete 6-8 sprints of 100 meters at 75%-80% effort. (“This means you can utter a few words, but can’t maintain a conversation,” Bradshaw says.) Recover for 50-60 seconds between reps.
      • Advanced: Complete 8-10 sprints of 100 meters at 80-85% effort. At this intensity, you’re pushing very hard, but not going as fast/hard as you can. Recover for 45 seconds in between reps.
    • How to do a long-sprint workout: For long sprints that’ll tap into your speed endurance, do 2-3 sessions per week.
      • Beginner: Complete 3 sprints of 300 meters at 75% effort. Recover for 3 minutes between sprints.
      • Advanced: Do two sets, each 3 sprints of 300 meters at 75% effort. Recover for 2-3 minutes between sprints, and 5 minutes between sets.

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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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