Table of Contents
- Superhero Workout Plan
- Arm Day
- Back Day
- Abs And Cardio Day
- Ab Routine:
- Chest Day
- Chest Day Routine:
- Shoulder Day
- Shoulder Day Routine:
Have you noticed how the recent trend in superhero movies has led to more and more musclebound celebrities? It’s like everyone in Hollywood decided to become powerlifters. Even the women!
This isn’t a bad thing of course. It’s much better to have celebrities looking fit and healthy over the old Hollywood model of, skinny and on drugs. Well, I’m sure plenty of them are still on drugs—but It might be more common for the drugs to be of the steroid variety nowadays.
We went from the 80s jacked action heroes to a bunch of skinny wieners in the 90s and early 00s. Now, fitness has become a trend again. Which is great for the general population who need some motivation to get fit.
Now, it’s your turn to get on this fit trend. There’s no reason to let everyone else get swole like The Hulk while you sit on the couch looking more like Bruce Banner. And we got just the mass building plan for you! Minus the gamma rays, of course. So, sit back and relax as we take you through our…
Superhero Workout Plan
What would a superhero be without a set of serious guns? Well, Batman probably. But nevermind that. What we mean by guns are those peashooters you call arms. And it’s time to turn those little pop guns into crazy big bazookas!
Okay, enough with the gun metaphors. What you need to develop great, massive arms is a good arm routine. And you must be consistent with it, too. It doesn’t matter how stupendous your arm routine is if you only do it a few times a month. With this plan, you must work arms at least once a week.
Arm Day Warm-Up:
- Triceps Warm-Up: Tricep Press-Downs
- Start with the pin on the lowest weight and perform ten reps. Then move the pin down the rack two places and do ten more. Go all the way down the line until you reach a hundred total reps. If you make it down the whole rack, try working your way back up.
- Biceps Warm-Up: Cable Curl
- Do the same warm-up as you did for the triceps press-downs. Try for at least a hundred total curls. You’ll have an insane pump in your arms after this warm-up.
Arm Day Routine:
This routine will be done in supersets by performing a triceps exercise immediately followed by a biceps exercise. Then you will take a two-minute rest between sets, then start over.
- Exercise One For Triceps: Close Grip Bench
- Use a weight you can press for three sets of 8-10 reps.
- Exercise One For Biceps: EZ-Bar Curls
- Use a weight you can curl for three sets of 8-10 reps. Make sure to squeeze your biceps hard at the top of the curl.
- Exercise Two For Triceps: EZ-Bar Skull Crushers
- Use a weight you can do three sets of 6-8 reps.
- Exercise Two For Biceps: Dumbbell Preacher Curls
- Use a heavy weight that you can only curl for 3-5 reps. Then immediately drop set to a lighter dumbbell that you can curl for another 6-8. Perform three sets.
- Exercise Three For Triceps: Overhead Dumbbell Extensions
- Use a weight that you can perform 8-12 reps for three sets.
- Exercise Three For Biceps: Dumbbell Hammer Curls
- Use a heavy weight that you can only curl for 3-5 reps. Then immediately drop set to a lighter dumbbell that you can curl for 8-12 reps. Perform three sets.
- Exercise Four For Triceps: Tricep Rope Press-Downs
- Use a moderate weight and go to failure for each set. Do a total of three sets.
- Exercise Four For Biceps: Cable Alternating Flex Curl
- Use a moderate weight and go to failure for each set. Do a total of three sets.
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You can’t look like the Juggernaut if you have a back like Professor X (Juggernaut is a hero sometimes so shut your gob about him not counting as a superhero). The key to building a massive back is simple: move some heavy ass weight!
More specifically, perform a variety of pulling exercises using heavy yet manageable weight. These can be any forms of rows, deadlifts, and pull ups. But we won’t leave you up to your own devices. We have a great back day routine for you.
Back Day Warm-Up:
- Floor Y raises: two sets of ten.
- Inverted rows: two sets of ten.
- Back extensions: three sets of ten.
Back Day Routine:
- Exercise One: Wide Grip Pull Ups
- Start with two sets to failure. Make sure to squeeze your lats tight at the top.
- Perform two more sets of wide grip pull ups with a moderately heavy weight. Go to failure.
- Drop back down to using just your body weight and finish with two more sets to failure.
- Exercise Two: T-Bar Rows
- Start light and perform one set of 10-15 reps. Squeeze your upper back tight every time you pull the weight to your chest.
- Raise the weight and do another set. This time around 8-12 reps.
- Go as heavy as you can and go to failure.
- Work your way back down to your starting weight. You should perform at least six sets total.
- Exercise Three: Deadlifts
- You’re going to start off light with a weight you can lift for 15-20 reps. You’ll be taking a two-minute rest break between sets.
- Proceed to add more weight and aim for 10-15 reps.
- Add more weight and go for 7-10 reps
- You’ll go all the way up to your max deadlift. Once you’ve lifted a weight you could only get for one rep, you’re going to work your way back down to your starting weight. You’ll be completely wrecked by the end of this.
Abs And Cardio Day
No superhero would be caught dead shirtless if they weren’t rocking a chiseled six pack (except maybe Beast. He’s blue and fury, so he gets a pass). It’s almost a part of the job. And that has transitioned from the fictional world of comics to the ripped actors playing the characters in the movies.
This is the number one thing all superhero actors have in common; they make sure they look good shirtless. Think about it, what current movie superhero actor doesn’t have great abs? Ben Affleck, maybe?
- Jump rope for two minutes.
- Perform heavy two-handed kettlebell swings for ten reps.
- Jump rope for two more minutes.
- Perform ten more reps of heavy two-handed kettlebell swings.
Take a one-minute rest break between each set.
- Exercise one: Hanging windshield Wipers
- Perform three sets of hanging windshield wipers to failure.
- Exercise two: Weighted incline sit-ups
- Perform three sets of weighted sit-ups on an incline.
- Exercise three: Hanging leg raises
- Perform three sets of hanging leg raises to failure.
- Exercise four: Barbell or ab rollout
- Perform two sets of barbell or ab rollouts to failure.
- Exercise five: Prone cobra
- Do three sets of holding the prone cobra position. Aim to hold for at least 30 seconds.
- Exercise six: Standard plank
- Hold a standard plank position for a total of four minutes. You can take as many breaks as needed until you reach the four-minute mark.
- End the workout with ten minutes on the treadmill.
- Aim to sprint full force every two minutes for 30 seconds.
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You can’t look like a superhero if you don’t have a great chest. I mean, could you imagine how pathetic the “S” on Superman’s suit would look if he had a pointy bird chest? No, you need to build a strong barrel chest to truly pull off the superhero look.
Luckily, chest day is one of the most popular days in all of bodybuilding. So, if our chest day example doesn’t quite work for you, there are literally countless chest workouts available online. But we think you might enjoy what we have for you today.
Chest Day Warm-Up:
- Stretch your pecs out by using the end of a wall or a pole to push against at an angle.
- Knock out three sets of 20 push ups.
- Head over to the bench and perform two sets of 15 reps using a light weight that you can handle easily.
Chest Day Routine:
Take a one-to-two minute rest between each set.
- Exercise One: Flat Barbell Bench Press
- Since you already warmed up with a light weight, go ahead and move the weight up to something you can perform 8-10 reps with.
- After the first set, add more weight so you can only do 5-8 reps.
- Add more weight so you’re only able to get 3-5 reps.
- Hit your one-rep max on the bench.
- Work your way back down to your warm-up weight.
- Exercise Two: Dumbbell Incline Press
- Use a weight you can do 8-10 reps with. Perform three total sets.
- Exercise Three: Dumbbell Flys
- Use a heavy enough weight that you can only get around five reps. Make sure you’re really stretching your pecs at the bottom of the exercise.
- After the last rep, immediately drop set to a really light set of dumbbells. Rep these to failure. Perform three total sets, making sure to drop set from heavy to light for each set.
- Exercise Four: Dumbbell Pullover
- Using a weight you can rep 8-10 times, perform three total sets. Make sure to pause the stretch at the peak of the movement.
- Exercise Five: Vince Gironda Dips
- End the workout with three sets of Gironda Dips to failure.
There are no two ways about it; all superheroes have those crazy boulder shoulders. Obviously, it’s from lifting such extreme weight. And while you might not have super-strength yourself, you can definitely build up your delts to look like you do.
Our shoulder day focuses on really hitting the rear and side delts. This is because you use your front delts for most pushing exercises. So, you want to balance things out so you don’t develop that slouched shoulder look from having unevenly large front delts in relation to the side and rear ones.
- Banded over and back for ten reps.
- Banded face pull for ten reps.
- Banded pull apart for ten reps.
Shoulder Day Routine:
- Exercise One: Front Barbell Raise
- Using a light to medium weight barbell, perform three sets of 10-15 reps.
- Exercise Two: Side Lateral Raise
- Using light dumbbells, perform three sets of 10-15 reps.
- Exercise Three: Seated Military Press
- Use a weight that you can rep 8-12 times. Perform three total sets.
- Exercise Four: Seated Bent-Over Rear Delt Raise
- Use dumbbells that allow you to perform 8-12 reps. Squeeze tightly at the top of the lift. Do three total sets.
- Exercise Five: Barbell Shrugs
- Don’t go too heavy on this one. Instead, use a weight where you can perform 10-15 controlled reps. Make sure to squeeze your traps tightly and hold for a second on every rep. Perform three total sets.
- Exercise Six: Reverse Machine Flys
- Use a moderate weight and go to failure for three total sets. This is your burnout set.
Well, there you have it, folks. Follow this simple workout routine and you’ll have the upper body of a superhero in no time. Of course, you’ll want to get the legs of a superhero to go with that massive upper body.
Plus an all-around conditioning and fight training plan. But that’s an article for another day. And if you’re feeling lazy, maybe this video of Thor will inspire you to get in the gym.