Robert Downey Jr.'s Iron Man Workout

Robert Downey Jr.'s Iron Man Workout
It’s been four years since Robert Downey Jr. first suited up as Iron Man. In this summer’s The Avengers, Downey Jr. reprises the role alongside Chris Evans (Captain America) and Chris Hemsworth (Thor). Even for a veteran Hollywood superstar like Downey Jr., you’d think it’d be a little intimidating to perform opposite men that are younger, more athletic, and physically primed to take on the roles of super-soldier and Norse God. Think again. See how the other stars got jacked to play superheroes >> “I’m not particularly tall, strong, fast, or aggressive,” Downey Jr. told us, “But I’m not faking it.” Far from it. Since 2003, he has trained using the Wing Chun technique made famous by Bruce Lee, a discipline that’s become a part of his daily routine—and his dedication to perfecting the art is evident in his performances. He is also a beast in the gym (see Downey Jr.’s plan below) but knows his limits: “I’m not a kid,” he told us, “And I’m not a professional athlete.” Getting in Iron Man shape, however, forced Downey Jr. back into the gym in conjunction with his Wing Chun training. “We cut way back on cardio and really increased the weight he was lifting,” says Brad Bose, Downey Jr.’s trainer. After months of hard work and consuming 5,000 calories a day, Downey Jr. had packed on 25 pounds of muscle and forged a physique truly worthy of Iron Man. The Iron Man Plan Lower Body Exercise Set Reps Band Squat 4 8-12 Hamstring Curl 4 8-12 Leg Press1 4 8-12 Suspension Trainer Lunge* 3 15 - 20 each leg Suspension Trainer Superman Squat* 3 15 Romanian Deadlift 3 8 -10 Sandbag Squat 3 8 -10 Ab Circuit** 3 rounds *All of Bose’s suspension trainer work was done using a War Machine suspension trainer: crosscore-usa.com **Pick 4–6 exercises; perform two minutes of reps for each exercise. Upper Body Exercise Set Reps Weighted Pullup 3 8 - 12 Weighted Dip 3 8 - 12 Swiss Ball Bench Press 3 8 - 12 Low Row 3 8 - 12 Continuous Tension DB Shoulder Press*** 3 8 - 12 Bosu Ball Pushup 3 15-20 Suspension Trainer Pushup* 3 Failure Suspension Trainer Row* 3 Failure Lateral/Front Shoulder Raise 3 8 - 12 Kettlebell Swing 3 40 Sand Bag Power Throw 3 12-15 Ab Circuit 3 rounds *** Keep both hands in the up position, lowering only one hand at a time. Play Video Play Loaded: 0% Progress: 0% Remaining Time -0:00 This is a modal window. Foreground --- White Black Red Green Blue Yellow Magenta Cyan --- Opaque Semi-Opaque Background --- White Black Red Green Blue Yellow Magenta Cyan --- Opaque Semi-Transparent Transparent Window --- White Black Red Green Blue Yellow Magenta Cyan --- Opaque Semi-Transparent Transparent Font Size 50% 75% 100% 125% 150% 175% 200% 300% 400% Text Edge Style None Raised Depressed Uniform Dropshadow Font Family Default Monospace Serif Proportional Serif Monospace Sans-Serif Proportional Sans-Serif Casual Script Small Caps Defaults Done Original article and pictures take http://www.mensfitness.com/training/build-muscle/robert-downey-jrs-iron-man-workout site