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Christian Bale Workout (Dark Knight)

Diet Plan
Getting in the meals every 2-3 hours. Each meal should consist of a balance of proteins, carbohydrates and fats. The ideal ratio is 1:2:3 - that is 1 part fats, 2 parts protein and 3 parts carbohydrates. Knowing that we need approx 1-2 grams of protein per pound bodyweight we can calculate the fats and carbohydrates to be consumed using our ratio above.

Training Plan
Day 1
Chins superset with Cable rows: 4 sets, 12 reps each exercise
This superset is used as a warm-up and to prepare the body for what is to come for the heavier power exercises.

High Pulls: 4 x 10, 8, 6 reps
It is important to note that when performing this exercise you explode from the starting position (bar on floor) to the finish (bar as high as possible - usually chin level) and that you explode up with maximum force onto the toes!

Power Clean: 4 x 10, 8, 6 reps
Power cleans are a great exercise for overall mass building as well as power, most of the major muscle groups are utilized during the execution of this movement.

Day 2
Sprints
Run-ins with a 10 meter run in perform 5 sets of 30m sprints and 5 sets of 40m sprints. 60 second breaks between sets and 120 seconds between distances.

Squat jumps: 4 x 10, 8, 6 reps
The weight used here should be minimal so as not to risk injury, ideally a "power-bag" should be used, this is a weighted bag and is much safer than using a barbell. However is only a barbell is available, when performing the exercise explode out of the squat to your until you are on your toes, and repeat.

Lunges: 4 x 10 reps

Day 3
Warm up with 3 of Dumbbell Flyes - 3 sets, 12 reps
Followed by Smith Machine bench press, 3 sets, 12 reps
Although these sets are primarily to warm up the muscles of the upper body maximum weight should be used for each set of 12 reps!!!

Explosive Bench: 4 x 10, 8, 6 reps
This exercise because of its explosive nature is a great tool for increasing the functional capabilities of the white muscle fibers. Once the bar has been taken off the rack, lower it to the chest and explode from there releasing the bar from your grip.

The height the bar achieves should be noted by your spotter, as the bar begin to return, it should be caught in the hands and returned to the start position under control but also keeping the momentum going.

Ricochets
This is done in intervals: 2 minutes on, 30 seconds off, Mark a 2 foot wide square on the ground with tape or chalk. Jump from corner to corner as fast as you can, jumping to different corners every time. This exercise is performed for a total of 30 minutes.

Day 4
Active rest, this a day where you do not train so hard, but are still active, a pool session is good here or a combination of swimming and aqua jogging. This will aid the recovery process.

Day 5, 6 and 7
Repeat days 1, 2 and 3

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