Day 1: Chest and Shoulders

3×12 reps push-ups
3×12 reps dips
3×10 reps push-ups with feet on stability ball
3×10 reps shoulder presses with dumbbells
3×12 reps incline bench chest press with dummbells

Day 2: Back and Abs

3×20 reps ab crunches
3×10 reps wide-grip pull-ups
3×10 reps hanging knee raises
3×10 reps deadlift with dumbbells
3x30s plank
3×10 reps pulldown

Day 3: Rest or 30 minutes cardio of your choice

Day 4: Legs

3×12 reps single leg squats on each leg
3×10 reps calf raises
3×10 reps reverse lunges on each leg
3×10 reps standing long jumps

Day 5: Arms

3×12 reps bench dips
3×12 reps close grip push-ups
3×10 reps barbell curls
3×10 reps rope pushdowns
3×10 reps close grip pull-ups
3×10 reps incline dumbbell curls

Day 1: Chest and Shoulders

3×12 reps push-ups
3×12 reps dips
3×10 reps push-ups with feet on stability ball
3×10 reps shoulder presses with dumbbells
3×12 reps incline bench chest press with dummbells

Day 2: Back and Abs

3×20 reps ab crunches
3×10 reps wide-grip pull-ups
3×10 reps hanging knee raises
3×10 reps deadlift with dumbbells
3x30s plank
3×10 reps pulldown

Day 3: Rest or 30 minutes cardio of your choice

Day 4: Legs

3×12 reps single leg squats on each leg
3×10 reps calf raises
3×10 reps reverse lunges on each leg
3×10 reps standing long jumps

Day 5: Arms

3×12 reps bench dips
3×12 reps close grip push-ups
3×10 reps barbell curls
3×10 reps rope pushdowns
3×10 reps close grip pull-ups
3×10 reps incline dumbbell curls

Day 1: Chest and Shoulders

3×12 reps push-ups
3×12 reps dips
3×10 reps push-ups with feet on stability ball
3×10 reps shoulder presses with dumbbells
3×12 reps incline bench chest press with dummbells

Day 2: Back and Abs

3×20 reps ab crunches
3×10 reps wide-grip pull-ups
3×10 reps hanging knee raises
3×10 reps deadlift with dumbbells
3x30s plank
3×10 reps pulldown

Day 3: Rest or 30 minutes cardio of your choice

Day 4: Legs

3×12 reps single leg squats on each leg
3×10 reps calf raises
3×10 reps reverse lunges on each leg
3×10 reps standing long jumps

Day 5: Arms

3×12 reps bench dips
3×12 reps close grip push-ups
3×10 reps barbell curls
3×10 reps rope pushdowns
3×10 reps close grip pull-ups
3×10 reps incline dumbbell curls

I used a number of internet resources to write this article on Christian Bale’s Workout including an article written by his trainer. It’s always surprising to see that sometimes the routines for these celebrities is not as intense as you would think when looking at this sets/reps. However, the key to his success is simply pushing himself right to the max when doing these exercises. You would be surprised to see how short most guys come in the gym to pushing themselves right to the max which is necessary to shock your muscles for growth.

I used a number of internet resources to write this article on Christian Bale’s Workout including an article written by his trainer. It’s always surprising to see that sometimes the routines for these celebrities is not as intense as you would think when looking at this sets/reps. However, the key to his success is simply pushing himself right to the max when doing these exercises. You would be surprised to see how short most guys come in the gym to pushing themselves right to the max which is necessary to shock your muscles for growth.

cite your sources i wanna find out if this really was his workout

cite your sources i wanna find out if this really was his workout