Actor Christian Bale Gets Fit for Latest Movie

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Just a year ago, actor Christian Bale had purposely gained 43 pounds to play the role of an overweight con artist in the movie American Hustle. Now, in the newly released Exodus: Gods and Kings, we see how Bale went through a drastic body transformation to portray a trim and fit Moses. To quickly get back to his regular weight and size, Bale followed a strict workout routine – in addition to a strict diet – in order to play the role.

Much of Bale’s routine consisted of cardio exercise, such as swimming and running, as well as power weightlifting activities like jump squats, power cleans,¬†explosive bench press and high pulls. On the days when he wasn’t doing cardio training, Bale followed this three-day weightlifting routine:

Day 1

  • 4 sets of chin ups superset with cable rows. Each set has 10-12 reps.
  • 4 sets of power clean with barbell up to chest. With each set increasing weights- 12, 10, 8, 6 reps
  • 4 sets of snatch hang high pull, with increasing weights in every set.

Day 2

  • 5 sets of sprinting for 30 meters, then 5 sets of 40 meters. Take rest of 60 seconds after every set.
  • 4 sets of squat jump, 10 reps
  • 4 sets of reverse lunges, 10 reps

Day 3

  • 3 sets of dumbbell flyes, 12 reps
  • 3 set of bench press with smith machine, 12 reps
  • 4 sets of stability ball push-ups, 10 reps
  • 4 sets of close grip pulldowns, 10 reps
  • 4 sets of deadlift with increasing weights, 12, 10, 8, 6 reps

As we see in the movie Exodus: Gods and Kings, the routine worked wonders for helping Bale reach his goal. Next time you hit the gym and you’re looking for a new routine, try his fitness plan.

Information gathered from Style Craze.

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