Affleck’s training changed consistently, but the following two training days from his strength phase provide an accurate picture of what his training was like. The workouts were designed and implemented by his trainer, Walter Norton Jr. SEE ALSO:Henry Cavill’s Super-Jacked Superman Workout
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Day 1
Warmup
ExerciseRepsElliptical21 minSoft Foam Roll5 minStretch7 min
Activation
ExerciseSetsRepsOff-Bench Oblique Hold*212Split Squat Iso-Hold315Seated Row412Plank410 secPhysio Ball Rotation**35 each sideSwiss Ball Back Bridge420Squat to Face-Pull w/ Rope48, 10, 12, 15*Lie on your side on a bench and hold a plate near your chest. Extend your arms and hold the plate there for one second. That’s one rep. **”Stir the pot” with your hips.
Strength Phase
ExerciseSetsRepsNeutral-Grip Chinup57Bulgarian Split Goblet Squat56 each leg
Strength Circuit
Do 3-5 times through, depending on time and how well your form is holding up.ExerciseRepsDumbbell Curl10Valslide Lateral Lunge6Swiss Ball Shoulder Bridge Extension8Wide-Grip Pulldown10
ExerciseSetsRepsAlternating Machine incline Press55Stability Ball Leg Curl46Pec Deck*412Dumbbell Shrug58Dumbbell Floor Press*46One-Leg Romanian Deadlift36 each sideDumbbell Hammer Curl46Valslide Body Slide**38*Use very slow negatives. **Assume a plank position with your feet on the Valslides. Slide all the way up and down without repositioning your elbows. Thats one rep.
After placing your feet on the ball, lie down flat on your back. Place your hands flat at your sides. Lift your hips off the ground and squeeze your glutes at the top of the movement.
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Per Bernal
Pallof Press
Since the main purpose of this movement is to target your core, it’s important to keep everything tight. When pressing the weight forward, ensure that the handle travels in a slow and controlled straight line without letting any of your muscles relax.
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Hammer Curl
As you keep your core tight, retract your shoulders, flex your triceps, and slowly curl the weight up. Remember to allow your elbows to come forward a little bit at the top of the movement.
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One-Arm Triceps Pushdown
Focus on squeezing the muscle at the bottom portion of the movement and not letting your elbow go past 90 degrees on the way back up.
Affleck’s training changed consistently, but the following two training days from his strength phase provide an accurate picture of what his training was like. The workouts were designed and implemented by his trainer, Walter Norton Jr.
*Lie on your side on a bench and hold a plate near your chest. Extend your arms and hold the plate there for one second. That’s one rep. **”Stir the pot” with your hips.
Strength Phase
Exercise
Sets
Reps
Neutral-Grip Chinup
5
7
Bulgarian Split Goblet Squat
5
6 each leg
Strength Circuit
Do 3-5 times through, depending on time and how well your form is holding up.
*Use very slow negatives. **Assume a plank position with your feet on the Valslides. Slide all the way up and down without repositioning your elbows. Thats one rep.
After placing your feet on the ball, lie down flat on your back. Place your hands flat at your sides. Lift your hips off the ground and squeeze your glutes at the top of the movement.
Pallof Press
Since the main purpose of this movement is to target your core, it’s important to keep everything tight. When pressing the weight forward, ensure that the handle travels in a slow and controlled straight line without letting any of your muscles relax.
Hammer Curl
As you keep your core tight, retract your shoulders, flex your triceps, and slowly curl the weight up. Remember to allow your elbows to come forward a little bit at the top of the movement.
One-Arm Triceps Pushdown
Focus on squeezing the muscle at the bottom portion of the movement and not letting your elbow go past 90 degrees on the way back up.
