Ben Affleck's Workout Program For The Town.

Rehan Jalali demonstrates 5 awesome exercises Ben Affleck did to build muscle with personal trainer Walter Norton Jr. - former Strength and Conditioning coach for the Boston Celtics.

Then check out Ben's complete workout. Learn exactly what he did to get shredded for The Town.

Find Ben Affleck Trains For The Town on the Video Network where you can leave comments, rate the video and download your own copy!

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Ben Affleck's Training For The Town

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Ben Affleck Workout: Mass+Torso Combo Training Day

  • High Knee Walk: 2 sets of 10 yards
  • High Knee Skip: 2 sets of 10 yards
  • High Knee Run: 2 sets of 10 yards
  • Carioca-Fluid: 2 sets of 15 yards, Left & Right
  • Carioca-Long & Low: 2 sets of 15 yards, Left & Right
  • LungeWalk: 2 sets of 10 yards
  • Backward Lunge Walk: 2 sets of 10 yards
  • Inchworm: 1 set of 10 yards
  • Activation: Glute/Standing Internal Rotation: 3 sets of 10 reps, Left & Right
  • Activation: Chest/Push-Up w/Band on wrist-tension: 3 sets of 8 reps
  • Hanging Knee-Up w/Extension: 3 Sets of 15 reps
  • One Leg Dumbbell Bench Squat: 4 sets of 5, 5, 10 & 10 reps
  • Weighted Chin-Ups:
      1 set of 5 reps, body weight
      1 set of 3 reps, 45 lbs
      1 set of 1 rep, 65 lbs
      1 set of 1 rep, 80 lbs
      1 set of 1 rep, 90 lbs
      1 set to failure, body weight
  • Alternate Dumbbell Press:
      1 set of 8 reps, 35 lbs
      1 set of 5 reps, 50 lbs
      1 set of 10 reps, 45 lbs
      1 set of 15 reps, 37.5 lbs
  • Physio Ball Shoulder Bridge w/Extension: 3 sets of 12 reps
  • Physio Ball Reverse Crunch: 3 sets of 20 reps
  • One Arm Two Leg Squat and Pull: 3 sets of 10 reps, Left & Right
  • Incline Dumbbell Press:
      1 set of 6 reps, 55 lbs
      1 set of 6 reps, 70 lbs
      1 set of 6 reps, 80 lbs
      1 set of 12 reps, 65 lbs
  • Dumbbell Stiff-Legged Deadlift:
      1 set of 6 reps, 40 lbs
      1 set of 6 reps, 50 lbs
      1 set of 6 reps, 55 lbs
      1 set of 6 reps, 55 lbs
  • One Leg Flat Foot Sit-Up w/Twist: 3 sets of 8 reps, Left & Right
  • Curl Bar Curl: 4 sets of 12 reps, Alternate Inside/Outside
  • Ball Triceps: Legs Straight+Bent: 4 sets of 6-12 reps
  • Shoulder Pre/Re:Open Can: 2 sets of 15 reps
  • One Arm Dumbbell Triceps Kickback: 4 sets of 8 reps, Left & Right


Ben Affleck Workout: Mass+Torso, Squat+Pull

  • Foam Roll: Glute: 1 set of 15 reps, Left & Right
  • Foam Roll: Quads: 1 set of 10 reps, Left & Right
  • Foam Roll: Lats: 1 set of 8 reps, Left & Right
  • Foam Roll: IT Band: 1 set of 6 reps, Left & Right
  • Stretch: IT Crossover: 1 set of 4 reps, Left & Right
  • Stretch: Lunge-Ham: 1 set of 6 reps, Left & Right
  • Movement: Carioca: 2 sets of 15 yards, Left & Right
  • Movement: High Knee Skip: 2 sets of 15 yards
  • Activation: Glute/Lying Activation: 3 sets of 8 reps, Left, Right & Middle
  • Activation: Chest/Push-Up Hold: 3 sets of 20 reps
  • Flexion(Hip-Shoulder) Reverse Stick Crunch: 3 sets of 15 reps
  • Stability: Front Support w/Scapulae Re+Protraction: 3 sets of reps
  • Flexion (Shoulder-Hip) 1 Arm Turkish Sit-Up: 3 sets of 6 reps, Left & Right
  • Stability: Hip Lift: 3 sets of 5 reps
  • Horizontal Pull: Inverted Row-Reverse Grip+Chest Touch: 4 sets of 10 reps
  • Single Leg Squat: Walking Lunge w/Bar: 3 sets of 10 reps, Left & Right
  • Torso: Lateral Flexion Off-Bench Oblique: 3 sets of 10 reps, Left & Right
  • Torso: Dynamic Stability Seated Chest Pass: 3 sets of 8 reps
  • Horizontal Pull: 1 Arm 1 Leg Row: Dynamic: 3 sets of 8 reps, Left & Right
  • Double Leg Squat: Body weight Squat with Band @ Knee: 4 sets of 20 reps
  • Aestetic: Close Grip Straight Bar Curl:
      1 set of 10 reps, 75 lbs
      1 set of 10 reps, 85 lbs
      1 set of 10 reps, 95 lbs
      1 set of 10 reps, 85 lbs
  • Torso: Straight Leg Twist Crunch: 4 sets 0f 10-20 reps
  • Vertical Pull: P-Grip Sternum Chin-Up:
      1 set of 8 reps, body weight
      1 set of 8 reps, 15 lbs
      1 set of 8 reps, 25 lbs
      1 set of 8 reps, 25 lbs
  • Aesthetic: Dumbbell Incline Curl: 3 sets of 12 reps
  • Torso: Shoulder Bridge: Feet on Bench: 3 sets of 30 reps
  • Aestetic: Calf Raise+Lower: 3 sets to failure


Ben Affleck Workout: Mass+Torso, Press+Hip Extension

  • Foam Roll: Glute-Ham Junction: 1 set of 15 reps, Left & Right
  • Foam Roll: Groin: 1 set of 15 reps, Left & Right
  • Foam Roll: Back+Lat: 1 set of 8 reps, Left & Right
  • Foam Roll: Calf: 1 set of 15 reps, Middle, Left & Right
  • Stretch: Seated Crossover: 3 sets of 5 seconds, Left & Right
  • Stretch: Standing Quad: 2 sets of 10 seconds, Left & Right
  • Stretch: Standing Lat: 2 sets of 10 seconds, Left & Right
  • Stretch: Spiderman Open: 2 sets of 10 seconds, Left & Right
  • Activation: Glute/Band Walk, Band @ Ankle: 3 sets of 5 yards, Left, Right, Front & Back
  • Activation: Shoulder/Tubing External Rotation: 3 sets of 20 reps, Left & Right
  • Shoulder Bridge: 4 sets of 20 seconds
  • Forearm Bridge: 4 sets of 20 seconds
  • Back Bridge: 4 sets of 20 seconds
  • Rotation: Diagonal V-Twist: 3 sets of 20 reps, Left & Right
  • Flexion(Hip-Shoulder) Med Ball Overhead Sit-Up: 3 sets of 20 reps
  • Flexion(Shoulder-Hip) Alt Hanging Knee-Up: 3 sets of 10-20 reps
  • Horizontal Press: Dumbbell Bench Press:
      1 set of 8 reps, 65 lbs
      1 set of 8 reps, 85 lbs
      1 set of 8 reps, 100 lbs
      1 set of 8 reps, 110 lbs
      1 set of 8 reps, 120 lbs
  • Hip Extension(Single Leg) 1 Leg Squat and Touch: 4 sets of 5 reps, Left & Right
  • Torso: One Leg Flat Foot Sit-Up w/Twist: 4 sets of 10 reps, Left & Right
  • Vertical Press: One Arm Dumbbell Press-Strength Base:
      1 set of 8 reps, Left & Right, 35 lbs
      1 set of 8 reps, Left & Right, 40 lbs
      1 set of 8 reps, Left & Right, 45 lbs
      1 set of 8 reps, Left & Right, 45 lbs
  • Hip Extension: Ball Leg Curl: 4 sets of 10 reps
  • Torso: Seated Med Ball Twist Pass: 3 sets of 8 reps, Left & Right
  • Aesthetic: 1 Arm Physio Ball Cable Fly: 3 sets of 8 reps, Left & Right
  • Aesthetic: Tricep Pressdown/Drop Sets: 3 drop sets of 8 reps
  • Hip Extension: Reverse Bosu Hip Lift: 3 sets of 15 reps
  • Torso: One Arm Turkish Sit-Up: 3 sets of 6 reps, Left & Right


Trainer: Rehan Jalali

Rehan Jalali is President of the Supplement Research Foundation (www.tsrf.com). He is a nationally recognized Certified Sports Nutritionist (C.S.N.) who has developed over 100 cutting edge products for the dietary supplement industry. His clients include Oscar® winning actors, Emmy® award winning TV stars, and Grammy® winning musicians.


Trainer: Walter Norton

As the Director of Training at IPF, Walter Norton Jr. works with athletes of all ages and abilities ranging from Middle School to Elite Professionals and Olympic Athletes. With 15 years of industry experience, Walter's athletes and clients have had success in all phases of their life: from on the field championships, to weight loss, to personal development, and professional achievement.

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