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

By Myworkouts

Experience
Advanced (3+ years)
Time
3 minutes/day | 6 days/week
Good for
Tone Body, Build Muscle, Fat Loss, Gain Strength
Equipment
Other, Bodyweight, Barbell, Pull up bar, 1 x Kettlebell, 2 x Dumbbell, Exercise Ball, Machine, Medicine Ball, Squat Rack, Sliding Disc, Seated Leg Press Machine, Flat Bench, Weight Plate, Row Cable Machine, Triangle Lat/Low Row Attachment, BOSU Ball, Suspension (TRX)
Statistics
Average Cardio Intensity
40%
Average Exertion
60%
Description


On Set Workout 1

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Circuit
Stair Climber▶
1. Stair Climber
2-3 sets, 5 min, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Push-up▶
1. Push-up
2-3 sets, 60s, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Bent Over Barbell Row▶
1. Bent Over Barbell Row
2-3 sets, 60s, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Dead Bug▶
1. Dead Bug
2-3 sets, 60s, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Bear Crawl▶
1. Bear Crawl
2-3 sets, 60s, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Clean and Jerk▶
1. Barbell Clean and Jerk
2-3 sets, 2 min, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises

On Set Workout 2

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Circuit
Stair Climber▶
1. Stair Climber
2-3 sets, 5 min, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Pull-up▶
1. Pull-up
2-3 sets, 60s, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
One-Arm Kettlebell Swing▶
1. One-Arm Kettlebell Swing
2-3 sets, 60s, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Plank▶
1. Plank
2-3 sets, 60s, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Lateral Raise▶
1. Dumbbell Lateral Raise
2-3 sets, 60s, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Walking Dumbbell Lunge▶
1. Walking Dumbbell Lunge
2-3 sets, 60s, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises

On Set Workout 3

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Circuit
Stair Climber▶
1. Stair Climber
2-3 sets, 5 min, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Swiss Ball Hyperextension▶
1. Swiss Ball Hyperextension
2-3 sets, 60s, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Bird Dog (on stability ball)▶
1. Bird Dog (on stability ball)
2-3 sets, 60s, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
One Leg 45 Degree Leg Press▶
1. One Leg 45 Degree Leg Press
2-3 sets, 60s, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Standing Long Jump▶
1. Standing Long Jump
2-3 sets, 60s, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Swiss Ball Dumbbell Chest Press▶
1. Swiss Ball Dumbbell Chest Press
2-3 sets, 60s, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises

On Set Workout 4

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Circuit
Stair Climber▶
1. Stair Climber
2-3 sets, 5 min, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Medicine Ball Pushup▶
1. Medicine Ball Pushup
2-3 sets, 60s, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Swiss Ball Side Crunch▶
1. Swiss Ball Side Crunch
2-3 sets, 60s, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Swiss Ball Bodyweight Wall Squat▶
1. Swiss Ball Bodyweight Wall Squat
2-3 sets, 60s, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Wide-Stance Barbell Squat▶
1. Wide-Stance Barbell Squat
2-3 sets, 60s, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises

Lower Body Training

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Circuit
Barbell Back Squat▶
1. Barbell Back Squat
2-3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Platform Hamstring Slides▶
1. Platform Hamstring Slides
2-3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Seated Leg Press▶
1. Seated Leg Press
2-3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Alternating Barbell Forward Lunge▶
1. Alternating Barbell Forward Lunge
2-3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Barbell Romanian Deadlift▶
1. Barbell Romanian Deadlift
2-3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Barbell Back Squat▶
1. Barbell Back Squat
2-3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Lying Knee Raise (on floor)▶
1. Lying Knee Raise (on floor)
2-3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Crunches▶
1. Crunches
2-3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

No media available

1. Oblique Crunches (Feet on Bench)
2-3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

Upper Body Training

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Circuit
Weighted Pullup▶
1. Weighted Pullup
2-3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Weighted Chest Dip▶
1. Weighted Chest Dip
2-3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Swiss Ball Dumbbell Chest Press▶
1. Swiss Ball Dumbbell Chest Press
2-3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Seated Cable Row▶
1. Seated Cable Row
2-3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Seated Dumbbell Shoulder Press▶
1. Seated Dumbbell Shoulder Press
2-3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
BOSU Ball Push-Up▶
1. BOSU Ball Push-Up
2-3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Suspension Push-up▶
1. Suspension Push-up
2-3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Suspension Rows (on Stability Ball)▶
1. Suspension Rows (on Stability Ball)
2-3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

No media available

1. Front Two-Dumbbell Raise
2-3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Dumbbell Lateral Raise▶
1. Dumbbell Lateral Raise
2-3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Kettlebell Swing▶
1. Kettlebell Swing
2-3 sets, 40 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Catch and Overhead Throw▶
1. Catch and Overhead Throw
2-3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Crunches▶
1. Crunches
2-3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

No media available

1. Oblique Crunches (Feet on Bench)
2-3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Lying Knee Raise (on floor)▶
1. Lying Knee Raise (on floor)
2-3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

Date Created: Tue Oct 19 2021 00:51:01 GMT+0000 (Coordinated Universal Time)


Last Updated: Tue Oct 19 2021 00:51:01 GMT+0000 (Coordinated Universal Time)

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