Last time I made a workout for Deadpool, so it only makes sense to make a Spider-Man workout. They are bros after all.
Spider-man was bit by a radioactive spider, which gave him some pretty nifty powers, but that doesn't mean he can skip the gym. I don't know if anyone out there is trying to fit into a Spider-Man suit, but if you are, you definitely need to check this out!
Lots of legs, abs, and arms for this routine. Swinging around on a web would probably require a lot of arm and core strength, so it only makes sense to focus on those areas. And you need strong legs to be able to jump off buildings like Spider-Man does!
If your gym has a rock wall, add that to your weekly routine to diversify your workout.
To bulk up for Amazing Spider-Man 2, Andrew Garfield's trainer had him doing Olympic lifts almost every day, doing workouts that incorporated all of his muscle groups at once instead of focusing on one at a time.
To begin with he would come in and do stretching and warm-up exercises and then we would move into a very heavily weighted exercise, usually an Olympic lift. It was always very multi-functional, so there was nothing like a regular bench press or shoulder press—the whole body was being used. After doing something very heavy we would then move into several sets of different types of exercises, changing the levels of difficulty. One move would be fairly hard and then the next would be of medium difficulty, then we would do bodyweight exercises toward the end. Finally we would close out with core and abs work.
Finally, make sure you treat yourself after the workout. You'll need to re-hydrate and replenish essential vitamins and proteins. This tangy smoothie should help!
4 – 6 kale leaves
1 banana (frozen is best)
1 handful of strawberries (Yes, even the tops. The more green the better!)
1 handful of blueberries
1 large orange (juice first if desirable)
1 cup (235 ml) unsweetened almond milk
Peel orange and Juice before adding it into the smoothie. If you decide to not to juice the orange, the smoothie will still be delicious but a bit more pulpy.
Combine all ingredients in a blender.
Blend, serve and enjoy!