BigFella's Grizzly Bear Workout
(Note: this workout is a modified version of the workout Tom Hardy used to get in shape to play Bane in The Dark Knight Rises. Modifications were made to account for available equipment and time constraints.)
CAUTION: This workout is designed for a 4-6 week cycle only and requires a one week recovery period afterward. It is very tough on your body, no questions asked. We can tell you from personal experience that by the end of the six week cycle we were beat down and aching like never before!
Reps: All exercises are 5 sets of pyramid rep counts 8 - 6 - 4 - 6 - 8
Weight: Depending on your experience level and that of your partner, you may consider beginning with 60-70% max for each lift.
MONDAY: Deadlift Dumbell Incline One Arm Row
Hang Clean Push Press Hack Squat
TUESDAY: EZ Bar Curl Straight Bar Curl Tricep Pressdown
Reverse Grip Pressdown Preacher Curl Abs*
WEDNESDAY: Squat Yates Row Power Upright Row
Floor Press Romanian Deadlift Military Press
THURSDAY^: Leg Extension Leg Curls Seated Calf Raise
Standing Calf Raise Sissy Squat Abs*
FRIDAY: Power Log Bench Upright Row
Bulgarian Split Squat Step Ups
* Ab workout of your choice, we usually alternate between Hanging Ab Straps, Swiss Ball Crunches, Planks, or whatever other stupidity comes to mind.
^ As an alternate, use 30 yd Tire Flips, Pole Flips, and Sledgehammer sets to exhaustion.
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