Ben Affleck's Workout Program For The Town.

Ben Affleck's Workout Program For The Town

Rehan Jalali demonstrates 5 awesome exercises Ben did to build muscle with personal trainer Walter Norton Jr. Then check out Ben's complete workout. Learn exactly what he did to get shredded for The Town.

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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

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