The Real Real Henry Henry Cavill Man of Steel Workout Workout http://www.chadhowsefitness http://www.chad howsefitness.com/blog/20 .com/blog/2013/06/the-real-henry13/06/the-real-henry-cavill-man-ofcavill-man-of-steel-workout/ steel-workout/ http://www.chadhowsefitness.com/blog/2013/06/the-real-henry-cavill-man-of-steel-workout/2/
Posted: June 8th, 2013 | Author: Chad Howse | Filed under: Build Lean Muscle Tags: henry cavill man of steel workout w orkout, man of steel workout , man of steel workout done by henry cavill , superman workout done by henry cavill, superman workout for henry cavill | Comments: 18 » ARTICLE CONTENTS: The Man of Steel Workout What you need to know… The Warm-up Day 1. Full Body Pushes Day 2. Full Body Pulls
I’m a Superman a Superman guy. There are Batman guys, Wolverine guys, but Superman has always been my favorite superhero. sup erhero. What’s discerning is, tee el there’s never been a man befitting of the title, M an of Ste , who’s played Mr. Kent on the silver screen. That is, until now. Henry Cavill is the first guy to play Superman who’s taken his craft seriously enough to add muscle. He not only acts like the Man of Steel, he actually looks like looks like him. It’s refreshing. And this commitment looks like it’s going to revive a franchise a franchise that needs a solid shot in the arm. We’ve done other superhero workouts on this site including the Bane Workout, venge ngerr s Wor kou kout t to the A ve . Both have been a success, and were fun to give to you guys, but this one takes the cake. The focus of these workouts is always to build a body like the superhero. superhero . We take their strongest attributes, and create a program around them. For past programs we focused on things like the Hulk’s incredible strength, or Thor’s power, but Superman is different. He possesses speed, power, strength, endurance, and agility. There’s no single attribute we can focus on that will suffice, we need to focus on them all. And not only that, as Cavill did, we have to build muscle to have the “show” along with the the “go”. To create a program that has every characteristic mentioned is no small s mall order. But that’s exactly what we’ll do. The Man of Steel Workout
For the M an of Steel Workout we’ll use a 5 day split to cover everything we need to cover. We’ll have muscle building cadences (tempos), as well as cadences and exercises that will improve your power and athleticism. We’ll also add finishers to the end of every workout to improve agility and endurance. Do this program for 4 weeks and, by the end, you’ll feel as though the energy from the sun gives you super powers as well. Let’s proceed. What you need to know… Cadences: For the muscle building portions of the workouts, we’ll be using different cadences on the eccentric portions of the exercise. This will increase the time under tension of the exercise, helping us break through plateaus and create more muscle damage during a set, which will help us build more overall muscle. Wherever it gives a “4 sec cadence”, that means you’ll be using a 4 second tempo on the eccentric contraction of the exercise. Eccentric Contraction: This is the aspect of the exercise where the muscle lengthens, so this isn’t the “curl” of a biceps curl where the muscle is shortening, but the way back down where the muscle lengthens. It’s also the way down of a chin up, squat, deadlift, and bench press, and the way up on a cable pulldown. Giant & Super Sets: We’ll be combining a lot of our sets in this program to increase the lactic acid build up in the muscles we’re working. This will, by correlation, naturally raise our growth hormone (GH) levels as well. Every exercise that’s laid out following the same letter, but a different number, is a part of the same set. So if you see “A1.” then “A2.”, complete A1., then
immediately move on to A2., with rest only coming after both exercises have been completed. The Warm-up For every workout we’ll be doing the same warm-up. It’s an athletic warm up that will prepare your body for the rigors of the program. Perform 3 sets of the following set as your warm-up for the M an of Steel Workout . Day 1. Full Body Pushes Focus of set: to Build Muscle A1. Bench Press – 8 reps. 4 second cadence. A2. Lateral Raise – 12 reps. 3 second cadence. A3. Rear Delt Raise – 20 reps. no cadence. Rest: 60 seconds. Repeat Set 3x Focus of the set: to Improve Power & Athleticism B1. Squat – 6 reps B2. Clap Push-ups – failure Rest: 60 seconds. Repeat Set 3x Focus of the set: to Build Muscle C1. Front Squat – 12 reps. 4 second cadence. C2. Hack Squat – 15 reps. no cadence. C3. Seated Calf Raise – 12 reps. 4 second cadence. Rest: 60 seconds. Repeat Set 3x Focus of the set: to Improve Power & Athleticism B1. Floor Press – 6 reps B2. Dips – failure Rest: 120 seconds. Repeat Set 3x Finisher 50 Burpees (done as fast as possible) Day 2. Full Body Pulls Focus of set: to Build Muscle A1. Pull-ups – 8 reps. 4 second cadence. A2. Upright Row – 12 reps. 3 second cadence. A3. Inverted Row – failure. no cadence. Rest: 60 seconds. Repeat Set 3x Focus of the set: to Improve Power & Athleticism B1. Deadlift – 6 reps B2. Knuckle Push-ups – failure Rest: 60 seconds. Repeat Set 3x
Focus of the set: to Build Muscle C1. RDLs – 12 reps. 4 second cadence. C2. Yates Row – 15 reps. no cadence. C3. Barbell Curl – 12 reps. 4 second cadence. Rest: 60 seconds. Repeat Set 3x Focus of the set: to Improve Power & Athleticism B1. Power Clean – 6 reps B2. Chin-ups – failure Rest: 60 seconds. Repeat Set 3x Finisher 10 push-up to chin-ups (done as fast as possible) – rest, 30 seconds and repeat 3x. Conti nu e on Page 2 >>> - See more at: http://www.chadhowsefitness.com/blog/2013/06/the-real-henrycavill-man-of-steel-workout/#sthash.hFimAjge.dpuf Day 3. Recovery Give your body a full day of rest. No training. Day 4. Full Body Pushes Focus of set: to Build Muscle A1. Leg Curls – 8 reps. 4 second cadence. A2. Hack Squat – 12 reps. 3 second cadence. A3. Leg Press – 20 reps. no cadence. Rest: 60 seconds. Repeat Set 3x Focus of the set: to Improve Power & Athleticism B1. Push Press – 6 reps B2. Feet Elevated Push-ups – failure Rest: 60 seconds. Repeat Set 3x Focus of the set: to Build Muscle C1. Lateral Raise – 12 reps. 4 second cadence. C2. Rear Delt Raise – 15 reps. no cadence. C3. Inclined Dumbbell Prss – 12 reps. 4 second cadence. Rest: 60 seconds. Repeat Set 3x Focus of the set: to Improve Power & Athleticism B1. Single Arm Dumbbell Floor Press – 6 reps B2. Dips – failure Rest: 120 seconds. Repeat Set 3x Finisher 50 Burpees (done as fast as possible)
Day 5. Full Body Pulls. Focus of set: to Build Muscle A1. Pull-ups - 8 reps. 4 second cadence. A2. Seated Cable Row Row – 12 reps. 3 second cadence. A3. Barbell Curl – 30 reps. no cadence. Rest: 60 seconds. Repeat Set 3x Focus of the set: to Improve Power & Athleticism B1. Power Clean – 6 reps B2. Knuckle Push-ups – failure Rest: 60 seconds. Repeat Set 3x Focus of the set: to Build Muscle C1. RDLs – 12 reps. 4 second cadence. C2. Single Arm Bent Over Row – 15 reps. no cadence. C3. Hamstring Curl – 12 reps. 4 second cadence. Rest: 60 seconds. Repeat Set 3x Focus of the set: to Improve Power & Athleticism B1. Snatch – 6 reps B2. Inverted Row – failure Rest: 60 seconds. Repeat Set 3x Finisher Cleans – Reps: 12, 10, 8, 6, 4, 2 (done as fast as possible) – rest, 20 seconds between each set. Day 6. Athletic Day. A1. Sledgehammer Slams – 50 reps A2. Power Cleans – 10 reps Rest: 60 seconds. Repeat Set 3x B1. Box Jumps – 6 reps B2. Clap Push-ups – failure Rest: 60 seconds. Repeat Set 3x C1. Weighted Squat Jump – 12 reps. C2. Clap Dips – 15 reps. Rest: 60 seconds. Repeat Set 3x B1. Snatch – 6 reps B2. Chin-ups – failure Rest: 60 seconds. Repeat Set 3x Day 7. Active Recovery. Play a sport or do something active, but don’t train. Allow your body the t ime to recover it needs so you can come back Monday and have a Legendary workout. The Man of Steel Workout
We all want to be a Man of Steel in our own right. We want to be at our apex physically, to have a body that is healthy and strong. One that is resistant, that doesn’t get sick. Every man wants a body that can save the damsel in distress, the child from a burning building, or pry a car door open to save a life. The only way to mold steel is to melt it with fire. The only way to build an iron body, is to put it through similar harsh conditions; to forge it in pain. The Man of Steel workout isn’t for the feint of heart. It’s tough. It will be painful (in a good way). If you work hard, push for one more rep, suffer through the pain of one more unbearable set, you can build the body you’ve at least dreamt of once in your life. You can build a body befitting of the moniker, M an of Steel . - See more at: http://www.chadhowsefitness.com/blog/2013/06/the-real-henrycavill-man-of-steel-workout/2/#sthash.AZmvf5Kk.dpuf
