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Christian Bale Workout Routine and Diet Plan

Christian Bale Workout Routine Day 1 Back and Chest

  • Wide Grip Lateral Pull Downs (Cable): 3 sets x 10 reps
  • Barbell Bent Over Rows: 3 sets x 10 reps
  • Russian Swings (Kettlebells): 5 sets x 10 reps
  • Pull-ups: 3 sets x 10 reps
  • Barbell Deadlifts : 1 set of each: 10-8-5-5-3-1RM reps
  • Dumbbell Chest Press : 3 sets x 10 reps
  • Pec Flyes (Cable): 3 sets x 10 reps
  • Barbell Incline Bench Press: 3 sets x 10 reps
  • Push-Ups : 3 sets x 25 reps
  • Barbell Bench Press : 1 set of each: 10-8-5-5-3-1RM reps

 

Christian Bale Workout Routine Day 2 Arms

  • Bicep Curls (Dumbbells): 3 sets x 10 reps
  • Skull Crushers (EZ curl bar): 3 sets x 10 reps
  • Hammer Curls (Dumbbells): 3 sets x 10 reps
  • Tricep Overhead Extensions (Dumbbells): 3 sets x 10 reps
  • Chin-ups: 3 sets x 10 reps
  • Tricep Extensions (Cable/Rope): 3 sets x 10 reps

 

Christian Bale Workout Routine Day 3 Abs and Cardio

Complete 3-5 circuits Rest 1 minute between circuits

  • 30 Seconds – Jump Rope: Basic rest 10 seconds
  • 30 Seconds – Pushups rest 10 seconds
  • 30 Seconds – Jump Rope: Boxer Skip rest 10 seconds
  • 30 Seconds – Plank Toe-Touches rest 10 seconds
  • 30 Seconds – Jump Rope: Alternating Foot rest 10 seconds
  • 30 Seconds – Air Squats rest 10 seconds
  • 30 Seconds – Jump Rope: Freestyle rest 10 seconds
  • 30 Seconds – Mountain Climbers rest 10 seconds

 

Christian Bale Workout Routine Day 4 Shoulders

  • Dumbbells Front Raises: 3 sets x 10 reps
  • Pull-Ups: 3 sets x 10 reps
  • Lateral Raises: 3 sets x 10 reps
  • Barbell Overhead Press: 4 sets x 8 reps
  • Dumbbells Arnold Press: 3 sets x 10 reps
  • Dumbbells Shrugs: 3 sets x 25 reps

 

Christian Bale Workout Routine Day 5 Legs

  • Machine Calf Raises: 3 sets x 25 reps
  • Machine Seated Leg Curls: 3 sets x 10 reps
  • Dumbbell Weighted Lunges : 3 sets x 10 reps on each leg
  • Kettlebell Weighted Step Ups : 3 sets x 10 reps on each leg
  • Front Squats (Barbell): 3 sets x 10 reps
  • Barbell Squats : 1 set of each: 10-8-5-5-3-1RM reps

 

Christian Bale Workout Routine Day 6 Abs and Cardio

Complete 3-5 circuits Rest 1 minute between circuits

  • 30 Seconds – Jump Rope: Basic rest 10 seconds
  • 30 Seconds – Pushups rest 10 seconds
  • 30 Seconds – Jump Rope: Boxer Skip rest 10 seconds
  • 30 Seconds – Plank Toe-Touches rest 10 seconds
  • 30 Seconds – Jump Rope: Alternating Foot rest 10 seconds
  • 30 Seconds – Air Squats rest 10 seconds
  • 30 Seconds – Jump Rope: Freestyle rest 10 seconds
  • 30 Seconds – Mountain Climbers rest 10 seconds

 

Christian Bale Workout Routine Day 7 Active Recovery

days off

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