Look like a Super Hero
Men's Health published Tom Jane's work out back when the Marvel movie 'the Punisher' came out but if you're looking for it now, you found it. This work out requires mucho determination and guts. Tom Jane performed this work out twice a day! Men's Health reported that "In 9 weeks, he went from 70- to 105-pound dumbbells in the chest press and raised his 10-repetition total in the leg press from 550 to 1,050 pounds,"
Tom Jane's workout involved lots of cardio, ab exercises and serious weight lifting. It was 4 days a week, Monday, Tuesday, rest Wednesday (you'll see why), Thursday, and Friday.
This is a very fast result work out but it requires a lot of work. For the normal person, you can do it just once a day. Hang in there and you'll be looking like a vigilante hero in no time.
Instructions
1. MONDAY - Chest and Biceps
Do four sets of ten:
Peck Decks
15-Degree-Incline dumbbell press
Barbell bench press
Dips
Barbell Curl
Dumbbell Curl
Reverse Bar Curl
2. TUESDAY - Legs!
Four sets of 10-15 reps:
Squats
Leg Extensions
Leg Press
Walking Lunges (just 3 long sets)
4 sets of 15:
Standing calf raise
Seated calf raise
3. THURSDAY - Triceps and Back (because leg days needs a day of rest)
(Sets) Vary, Reps 10-15:
Lat Pull-down (3)
Front Pull-down (3)
One-arm row (4)
Wide-grip seated row (3)
10 reps / (set):
Lying triceps extension (3)
Triceps pushdown (4)
V-bar triceps push down (3)
Reverse triceps extension (4)
4. FRIDAY - Shoulders and Hamstrings
10 reps / (set):
Dumbbell shrugs (4)
Barbell shrugs (2)
Dumbbell seated military press (4)
Lateral raise (3)
Front raise (3)
Reverse Fly (3)
Lying hamstring curl (3)
One-leg Hamstring curl (3)
Straight-leg deadlift (4)
--- rest for Monday......
5. CARDIO - After every work out, Jane did 5 min warm up, 30-50 min of cardio, then 5 min warm down. He also did 4-8 sets of 40-120 ab workouts...... if you're crazy, go for it. Otherwise, twice a week works great. Aim for Monday (before leg day) and Thursday (before hamstring day).
6. DIET - Protein!
Jane reported in MH that he ate pretty much only protein and lots of it. He ate nearly eight times a day, avoiding chicken and fruit and sugar. While he thought it was boring, it's tough to argue with the results. Watch the Punisher again if you need motivation, especially the beach scene. ... yikes.
Tags: calf raise, reported that, triceps extension, work requires