Robert Downey Jr.'s Workout for Iron Man: Lean Muscle Gains

By Chris Davis

Experience

Intermediate (2-3 years)

Days per week

6 days

Time

64 minutes

Genders

Male

Goals

Build Muscle (Male)

Fat Loss (Male)

Gain Strength (Male)

Tone Body (Male)

Description

The Robert Downey Jr Workout for Iron Man has changed for each move. The Evolution of Tony Stark started with a traditional workout for Iron Man (2008). Robert Downey Jr and his trainer Brad Bose chan

Source

www.popworkouts.com

Equipment

BOSU Ball, Barbell, Bench, Bodyweight, Cable, Dumbbell, Exercise Ball, Kettlebell, Machine, Medicine Ball, Other, Pull up bar, Sliding Disc, Suspension (TRX), Weight Plate

Average Exertion

Average Cardio Intensity

Workout Type

Full Body

Experience

Intermediate (2-3 years)

Time

64 minutes

Genders

Male

Days per week

6 days

Goals

Build Muscle (Male)

Fat Loss (Male)

Gain Strength (Male)

Tone Body (Male)

Description

Equipment

BOSU Ball, Barbell, Bench, Bodyweight, Cable, Dumbbell, Exercise Ball, Kettlebell, Machine, Medicine Ball, Other, Pull up bar, Sliding Disc, Suspension (TRX), Weight Plate

Avg Exertion

Workout Type

Full Body

Avg Cardio Intensity

Source

www.popworkouts.com

Workout Overview

Day 1: On Set Workout 1

Day 2: On Set Workout 2

Day 3: On Set Workout 3

Day 4: On Set Workout 4

Day 5: Lower Body Training

Day 6: Upper Body Training

Day 7: Rest

Week 1

On Set Workout 1

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Exercise	Sets	Reps	Rest
1A. Stair Climber HOW TO USE A STAIR MASTER \| BURN 100 X MORE CALORIES by Meckanimal	2 - 3 sets	5s	120s
1B. Push-up Anyone Can Do Push Ups: Here's How by Mastering Bodyweight Exercise	2 - 3 sets	60s	120s
1C. Bent Over Barbell Row Barbell Bent Over Rows by Avid Fitness	2 - 3 sets	60s	120s
1D. Dead Bug ▶	2 - 3 sets	60s	120s
1E. Bear Crawl ▶	2 - 3 sets	60s	120s
1F. Clean and Jerk ▶	2 - 3 sets	2s	120s

On Set Workout 2

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Exercise	Sets	Reps	Rest
1A. Stair Climber HOW TO USE A STAIR MASTER \| BURN 100 X MORE CALORIES by Meckanimal	2 - 3 sets	5s	120s
1B. Pull-up 101 REPS / MUSCLE UPS, DIPS, PULL UPS by Javi Ales Robles	2 - 3 sets	60s	120s
1C. One-Arm Kettlebell Swing Single arm kettlebell swings by Cavemantraining	2 - 3 sets	60s	120s
1D. Plank The Core-Training Workout: Plank by ExperienceLifeMag	2 - 3 sets	60s	120s
1E. Dumbbell Lateral Raise ▶	2 - 3 sets	60s	120s
1F. Walking Dumbbell Lunge Walking Dumbbell Lunges by LeDoux Fitness	2 - 3 sets	60s	120s

On Set Workout 3

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Exercise	Sets	Reps	Rest
1A. Stair Climber HOW TO USE A STAIR MASTER \| BURN 100 X MORE CALORIES by Meckanimal	2 - 3 sets	5s	120s
1B. Swiss Ball Hyperextension ▶	2 - 3 sets	60s	120s
1C. Bird Dog (on stability ball) The stability ball bird dog exercise by Focus Personal Training	2 - 3 sets	60s	120s
1D. One Leg 45 Degree Leg Press ▶	2 - 3 sets	60s	120s
1E. Standing Long Jump STANDING LONG JUMP by U.S. NAVY SEAL AND SWCC OFFICIAL CHANNEL	2 - 3 sets	60s	120s
1F. Swiss Ball Dumbbell Chest Press Dumbbell Chest Press on Swiss Ball #TrainerTipTuesday - Episode 7 by F45 Training Braddon	2 - 3 sets	60s	120s

On Set Workout 4

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Exercise	Sets	Reps	Rest
1A. Stair Climber HOW TO USE A STAIR MASTER \| BURN 100 X MORE CALORIES by Meckanimal	2 - 3 sets	5s	120s
1B. Medicine Ball Pushup Medicine Ball Push Ups by Avid Fitness	2 - 3 sets	60s	120s
1C. Swiss Ball Side Crunch Swiss Ball Side Crunch \| TTT Exercise Index by Training Think Tank	2 - 3 sets	60s	120s
1D. Swiss Ball Bodyweight Wall Squat Swiss Ball Bodyweight Wall Squat Exercise by Perfect Body Magazine	2 - 3 sets	60s	120s
1E. Wide-Stance Barbell Squat Wide Stance Barbell Squat Exercise by Perfect Body Magazine	2 - 3 sets	60s	120s

Lower Body Training

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Exercise	Sets	Reps	Rest
1A. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	2 - 3 sets	8 - 12 reps	60s
1B. Platform Hamstring Slides Hamstring Slides by VisionExPhysiology	2 - 3 sets	8 - 12 reps	60s
1C. Seated Leg Press Seated Leg Press by FitnessScape	2 - 3 sets	8 - 12 reps	60s
1D. Alternating Barbell Forward Lunge Alternating legs barbell lunges by Adolfo Box Fit	2 - 3 sets	8 - 12 reps	60s
1E. Romanian Deadlift Romanian deadlift RDL by FreeMyBody77	2 - 3 sets	8 - 12 reps	60s
1F. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	2 - 3 sets	8 - 12 reps	60s
1G. Lying Knee Raise (on floor) Lying Knee Tucks - FitRanX by Sgt Nick Rians	2 - 3 sets	8 - 12 reps	60s
1H. Crunches ▶	2 - 3 sets	8 - 12 reps	60s
1I. Oblique Crunches (Feet on Bench) Oblique Crunches With Feet On Bench by Zenfit	2 - 3 sets	8 - 12 reps	60s

Upper Body Training

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Exercise	Sets	Reps	Rest
1A. Weighted Pullup ▶	2 - 3 sets	8 - 12 reps	60s
1B. Weighted Chest Dip Weighted Dips by Coaching With Clark	2 - 3 sets	8 - 12 reps	60s
1C. Swiss Ball Dumbbell Chest Press Dumbbell Chest Press on Swiss Ball #TrainerTipTuesday - Episode 7 by F45 Training Braddon	2 - 3 sets	8 - 12 reps	60s
1D. Seated Cable Row ▶	2 - 3 sets	8 - 12 reps	60s
1E. Seated Dumbbell Shoulder Press ▶	2 - 3 sets	8 - 12 reps	60s
1F. BOSU Ball Push-Up Bosu Ball Push Up by David Kimmerle	2 - 3 sets	8 - 12 reps	60s
1G. Suspension Push-up TRX PUSH UPS by fitnessmania.gr	2 - 3 sets	8 - 12 reps	60s
1H. Suspension Rows (on Stability Ball) ▶	2 - 3 sets	8 - 12 reps	60s
1I. Front Two-Dumbbell Raise ▶	2 - 3 sets	8 - 12 reps	60s
1J. Dumbbell Lateral Raise ▶	2 - 3 sets	8 - 12 reps	60s
1K. Kettlebell Swing ▶	2 - 3 sets	40 reps	60s
1L. Catch and Overhead Throw ▶	2 - 3 sets	8 - 12 reps	60s
1M. Crunches ▶	2 - 3 sets	8 - 12 reps	60s
1N. Oblique Crunches (Feet on Bench) Oblique Crunches With Feet On Bench by Zenfit	2 - 3 sets	8 - 12 reps	60s
1O. Lying Knee Raise (on floor) Lying Knee Tucks - FitRanX by Sgt Nick Rians	2 - 3 sets	8 - 12 reps	60s