The Dante Workout

The Dante Workout

Dante Quick Navigation Links:
Character Breakdown: Dante
The Dante Workout
The Skills of Dante
The Flair of Dante

Dante is a seriously built dude.  He’s got good sized muscles, demonic strength, and combat proficiency to boot.  We’re going to be taking a page out of Sephiroth’s book in our workout, with a similar structure.   As such, we’re going to be making use of free weights, so if you can get your hands on a set, or get a gym membership somewhere, it would be well worth your time.  If free weights aren’t an option, you can substitute weighted sandbags from the Kratos workout.

I’d recommend going with The Fighter Diet for this one.  Also, make sure you warm up properly before engaging in any any of these routines.  It’ll increase your output, and decrease chance of injury.   Also, please remember to take this workout program slowly.  We’re trying to build the power and ferocity of Dante, so it’s a pretty intense program.  Start with low weights, listen to your body, and don’t be afraid to take an extra rest day.

Also, make sure you always warm up before exercising!  I did a video tutorial on how to warm up properly, so check it out!

Equipment Needed:Weight Set & Bench
Dumbells
Squat Rack

Strength Workout A:
5×5-8 Bench Press
5×5-8 Overhead Press
5×5-8 Deadlift
3×15-25 Russian Twists

Strength Workout B:
5×5-8 Tricep Curls
5×5-8 Bicep Curls
5×5-8 Back Squats
3×15-25 Bicycle Crunches

Strength Workout C:
5×5-8 Straight-leg Deadlifts
5×5-8 Hamstring Curls
5×5-8 Back Squats
3×20-30 Second Leg Lifts

Cardio Workout A:
Tabata Interval Sprints: 
Run as fast as you can for twenty seconds.  Rest for ten seconds.  Repeat for a total of four minutes(8 intervals)

Cardio Workout B:
Burpee Intervals:
Do a burpee!  Jump in the air, squat down, pop your legs out into a pushup position, do one pushup, pop your legs back up under you, and jump!  Now do twenty jumping jacks.  Then do two burpees!  Continue this pattern, adding on a burpee every time, until you get up to five burpees.  Once you can do this, start adding more burpee intervals, again, adding a burpee every time.

Schedule:
Day 1: Strength Workout A
Day 2: Cardio Workout A
Day 3: Strength Workout B
Day 4: Rest
Day 5: Strength Workout C
Day 6: Cardio Workout B
Day 7: Rest

Again. I can’t stress this enough, start at low weights, and take it slowly.    This is a great all-around strength training program and you will become very strong if you follow it, but not if you injure yourself in the first week and have to spend months recovering.

Alrighty, that’s all for today!  I’d like to say welcome to all our new readers from The Legend of Zelda Subreddit!  You guys broke the blog’s daily viewership record two days in a row!  Woohoo!  Tomorrow we’ll be continuing with The Skills of Dante.  Until then, remember to live boldly, change the world, and continue to be awesome.

Dan “DaRatmastah” Wallace

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22 thoughts on “The Dante Workout

  1. Pingback: Character Breakdown: Dante » Be a Game Character

  2. Pingback: The Skills of Dante » Be a Game Character

  3. Alex says:

    5ÁE-8 Bench Press….What does number and letters mean? it looks like sound kind of formula Ex: 5ÁE-8 when Á=2 and E=3 5(2)(3)-8=10(3)-8=30-8 =22 That answer is wrong I know.

    5ÁE-8 what this combination of numbers mean?

    • DaRatmastah says:

      Hmm…I think your browser might just be displaying the text strangely. It should be 5×5-8, so five sets of five to eight reps. Basically do the exercises five to eight times, rest for a minute or two, and then do it again. Repeat 5 times, total.

      • Alex says:

        I see thank you. So I do one set of let’s say Bench Press rest a minute and do the another set of Bench Press again. Can I do one set of Bench Press and then move to the next exercise or that would be counter productive?

        • DaRatmastah says:

          Do the exercises separately. So do five repetitions of the bench press, rest a minute or two, and then do another five repetitions, until all your bench press sets are done. Then move on to the next exercise.

    • DaRatmastah says:

      Nope. Each interval is 30 seconds. 20 seconds of sprinting, 10 seconds of walking. Repeat these until you’ve done 8 intervals (for a total of 4 minutes).

  4. Pingback: The Flair of Dante | Be a Game Character

    • Gilver says:

      For a Vergil workout, what I’ve recently started is combining Dante’s with Sephiroth’s, for an exercise set more intense than Dante’s, because Vergil’s more disciplined and focused on his power, and harder than Sephiroth’s, because Sephiroth is so naturally powerful that Vergil has to work a lot harder to catch up. That way, you wind up with a lot of power per pound, but you’re also building up muscles to make you a master swordsman, and very fast and agile.

  5. Rie says:

    I’m a girl and i wanna try this workout. Any suggestion for girls who want to try this workout? I’ve tried once last night but only using the weight of dumbells.

    • DaRatmastah says:

      Sorry it took me so long to respond to this! My main suggestion would be to start low, and increase the weight at a steady rate. Starting with just the bar is fine, but you want to look to increase at around 5 pounds of weight a week per lift, especially when starting out.

      Also, watch videos and get people to check your form if you’ve never lifted before, to help prevent injury.

      Good luck! =D

  6. Khalid Khther says:

    Really love the workouts laid out however, i’ve recently added another set to my tabata every 2 days to increase fat loss, i recommend that to others and this can also be done on the bike as well :D. Oh i have a question as well for the burp bees can we take rest in between?

  7. Danny M says:

    hey there, ive been doing little bits of exercise trying to get off a little bit o stomach fat (cardio mostly long walks) and i lost a bunch of weight bt the stomach bulge is still there. and then i came across this site, and i am very interested in getting toned and i do own some gym equipment, howevr my question to you is which charcter should i work on? ive skimmed through a few and they all look good, with a degree of challenge but i dont know which i should work on. any advice please?

    • DaRatmastah says:

      Well, who’s your favorite? =D From your goals, I’d probably recommend someone from the Rogue archetype.

      Way to go on getting active and losing weight! Worth noting: Losing stomach fat is just a matter of continuing to drop your bodyfat percentage. There aren’t any ways to “spot reduce” fat in a particular area with a particular exercise, it’s just about continuing to drop that body fat.

      Keep up the good work!

      • Danny M says:

        hey thanks for replying so fast. ok duely noted, as you probably guessed when it comes down to it i know kinda very little about exercise and nutrtion and all that stuff. plus i had a look at the rouge catogory and am down to choosing from edward kenway or solid snake. haha but i guess i’ll end up commenting on those pages when i start to get into it. Is there any fitness advice in general you could give me to help me on my way?

        • DaRatmastah says:

          Sure! Do something every day. Move. Even if it’s just walking for thirty minutes. Sticking to a specific workout is excellent, but even if you don’t always religiously stick to it, make sure you at least do SOMETHING every day. Walk for thirty minutes. Do three sets of push ups. Leave a pull up bar set around your house and do some pull ups every time you pass it. =D

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