Challenge Yourself with 12 Weeks of 'Justice League' Workout - Beginner Edition
"Why do we fall, Bruce?"
"So we can learn to pick ourselves up."
Sounds familiar? It's from the one and only Bruce Wayne, a.k.a Batman. And to everyone who are reading this, we challenge you to complete a 12-week Justice League workout plan! (Well, in conjunction with Zack Synder's cut of the movie.)
Whether it's Batman's beefy chest, or Aquaman's lean figure, they are achievable as long as we keep our routine consistent and watch what we put into our mouths.
Of course, exercise and nutrients are not enough. Maintaining great (and early) sleeping quality will help our body recover faster after we smashed that workout routine. A lot of people mistake the workouts as being the most important part to achieving a superhero look. However, it takes a much more rounded approach. Be consistent with this lifestyle for at least 90 days in order to see changes on your appearance.
For starters, building strength helps to set a foundation for more challenging workout in future. If you are a beginner in exercising, we recommend you to try the routine below. Start slow and get the form right, because the last thing we want is an injury.
After 4-5 weeks of the strength workout above, you can now start adding some weights and isolation movements into your routine! Dumbbells, especially, are versatile for beginners to achieve workouts from head to toe. Throw in one multi-function bench and you're ready to go.
Dumbbell Lateral Raise
- The dumbbell lateral raise is a good exercise for building width in your upper body which gives you the "V" shape. Grab a set of dumbbells and stand straight up with the dumbbells at your sides.
- Your palms should be facing your body. You should be holding the dumbbells slightly off your body, as this keeps the tension on the side delts. This is your starting position for the exercise.
- To execute, slowly raise the dumbbells up to around shoulder height. It's important that you do not let your wrists go above your elbows while raising the weight, as this will take the work off the side delts and put it on the front delts.
- Pause at the top of the movement, and then slowly lower the weight back to the starting position.
Bent Over Dumbbell Row
- Assume a standing position while holding a dumbbell in each hand with a neutral grip.
- Hinge forward until your torso is roughly parallel with the floor (or slightly above) and then begin the movement by driving the elbows behind the body while retracting the shoulder blades.
- Pull the dumbbells towards your body until the elbows are at (or just past) the midline and then slowly lower the dumbbells back to the starting position under control.
- Repeat for the desired number of repetitions.
Incline Dumbbell Bench Press
- Position the ends of the dumbbells in your hip crease, and sit down on the edge of an incline bench.
- To get into position, lay back and keep the weights close to your chest. Once you are in position, take a deep breath, and press the dumbbells to lockout at the top.
- Slowly lower the dumbbells under control as far as comfortably possible (the handles should be about level with your chest).
- Contract the chest and push the dumbbells back up to the starting position.
- Repeat for the desired number of repetitions.
Seated Dumbbell Press
- Set up an adjustable angle bench to 90 degrees and select the desired weight from the rack.
- Position the end of the dumbbells on your knees and sit down on the bench.
- Using a safe and controlled motion, kick your knees up one at a time in order to get each dumbbell into place.
- Once the dumbbells are in place, rotate your palms so they are facing forward.
- Take a deep breath then press the dumbbells overhead by extending the elbows and contracting the deltoids.
- Slowly lower the dumbbells back to the starting position (the arms should be roughly 90 degrees or slightly lower depending upon limb lengths).
- Repeat for the desired number of repetitions.
Dumbbell Goblet Squat
- Select a dumbbell and position it at chest height with one hand under each edge of the dumbbell.
- Take a deep breath and descend by simultaneously pushing the hips back and bending the knees.
- Once your thighs reach parallel with the floor, begin to reverse the movement.
- Keep your abs braced and drive your feet through the floor.
- Drive back to the starting position and repeat for the desired number of repetitions.
Dumbbell Farmers Carry
- Grasp a dumbbell in each hand using a neutral grip and stand up straight.
- While maintaining an active shoulder position, hold the dumbbells by your side and walk for a designated distance or amount of time.
Repeat this workout 3 - 4 days a week, for another 4 weeks. You should be able to see slight muscle growth at the end of the workout. If you feel you are fit to increase weight, feel free to do so!
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