Tom Hardy’s workout program

Tom Hardy’s workout program

Primary goal:

A type:

Preparation level: average

Number of workouts per week: 4

Necessary equipment: barbells, dumbbells, exercise equipment, own weight

Audience: men and women

Author: Brad Borland

 

Go insane like Bane, Batman’s nemesis: incorporate Tom Hardy’s unique high-intensity workouts and techniques in your next workout!

Description of the training program

To play the role of Bane in The Dark Knight Rises, Tom Hardy had to gain about 14 kg of muscle mass. According to the script, Bane was a bright negative character with terrifying superhuman strength; a worthy rival, physically superior to the Dark Knight himself. Strong, domineering and powerful, terrifying in its appearance. But isn’t there a place in our life for increasing strength and power? Are you sure your usual workout routine doesn’t need a light kick in the butt? Or maybe it’s time to learn new exercises, implement advanced techniques, and use hints to get you back on the road to skyrocketing volume and strength?

Master the following high-intensity training techniques that destroy any training plateau, and you’ll be like Mad Bane!

Tom Hardy’s workout program

Below is an example of a program with workouts on Mondays, Tuesdays, Thursdays, and Fridays, with Wednesdays and weekends at the mercy of rest and recovery.

The program shows only working sets, do not forget to do 1-2 warm-up sets of 10 repetitions with light weight before them.

 

Monday

2 approach to 6 repetitions
2 approach to 6 repetitions
This exercise will be a great alternative to heavy weights on the bench. Just lie down on the floor with two dumbbells in your hands and do the second phase of the press movement. Don’t let your muscles rest, touch the floor – and fight again!
2 approach to Max. repetitions
Perform standard pull-ups (arms shoulder-width apart, reverse grip), but try to pull your stomach, not your chest, to the bar.
2 approach to 6 repetitions
There is nothing to be done, I had to include this exercise in the complex, only we will not use the entire range of motion. In the initial position, the bar is located just below the knees. You can use the bench edge for the partial bench or the stops in the Smith machine.
2 approach to 6 repetitions
Rest assured, this exercise will cause a ten-point hormonal storm in your body! It is used primarily for shoulder training and power development, but it also helps to gain overall muscle mass. Lift the bar off the floor using your hips, legs, and shoulder movement, and secure the bar to your chest. From this position, take a small push with your legs and lift the bar over your head using your deltoids, traps, and arms. This is not so much a jerk in its purest form as lifting the apparatus and pressing the shoulders.
2 approach to 12 repetitions
4 approach to 15 repetitions

Tuesday

2 approach to 10 repetitions
Take a heavy dumbbell, and don’t think too long about which one to take – just choose! Alternately perform one-legged calf raises, holding on to the support with your free hand. After working with each leg, take the next lower weight and repeat the exercise. Get to the “bottom end” of the dumbbell rack, only then can you finish the set.
1 approach on 6 repetitions
You are probably wondering why this exercise is on this list. For good reason: in my more than 20 years of my powerlifting career, I can count on the fingers of one hand the number of people who have actually done full range squats. And even if you consider yourself one of these unfortunate ones, suppress your pride, cut your weight in half and get to work.
2 approach to 6 repetitions
2 approach to Max. repetitions
If your gym does not have a real horizontal bench for doing glute and hip raises, but you can adapt an angled hyperextension bench to your needs, then this exercise will be an excellent addition to your training program. Keeping your knees on the bench, straighten your body so that it remains parallel to the floor. Bend back (like bending your legs in a machine), but continue to be horizontal.
2 approach to 6 repetitions
Lifting the barbell for biceps will increase your strength in two counts. Sit on the bench, place the projectile and do only the upper phase of the movement. On the way back, do not lower the barbell completely, but when you reach the middle of the amplitude, lift it up again.
2 approach to 6 repetitions
4 approach to 15 repetitions

Thursday

2 approach to 10 repetitions
2 approach to Max. repetitions
You rest your feet on the bench, hands on the floor in a push-up position. You throw one leg on the other so that the emphasis is on only one foot.
2 approach to Max. repetitions
Arnold’s old favorite exercise. Use a parallel grip and pull yourself up so that the chin alternately touches the right or left hand.
2 approach to 10 repetitions
2 approach to 10 repetitions
Do you want to develop a stranglehold and look like a supervillain? Try lifting two small pancakes instead of one regular pancake, which is comfortable and easy for you to hold. For example, if you are lifting a 20kg pancake, replace it with two of 10. I swear your forearms will begging for more!
2 approach to 10 repetitions
The grip is about 20-30 centimeters wider than the shoulder width; Perform traction with accentuated movement in the elbow joints. This will push the middle delts harder than with the classic narrow grip vertical row.
4 approach to 15 repetitions

Friday

2 approach to 12 repetitions
2 approach to 10 repetitions
If you are not very different from others, it is difficult for you to keep a lot of weight on your shoulders during front squats. Try 1? repeated approach. You squat, then rise, but only halfway, after which you sink even deeper, and only after that you perform a full-amplitude movement upward. This is one repetition. With such a technique, even a relatively light weight will subjectively feel like a whole ton!
2 approach to 10 repetitions
2 approach to 10 repetitions
2 approach to 10 repetitions
2 approach to 10 repetitions
You do the narrow grip bench press all the time, right? Now try the same thing, but on an incline bench; Feel the positive changes in biomechanics and unloading of the shoulder girdle.
4 approach to 15 repetitions

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