James Bond muscle building training plan by Daniel Craig

Bond is back. In April Daniel Craig will be playing 007 again. Now we’re at Bond’s fifth – and probably final – show as Bond, so he already knows a thing or two about how to build muscle. But in the beginning, also known as the Casino Royale days, Craig sought strength and conditioning coach Simon Waterson to help him.

Waterson had Craig train 45 minutes a day, Monday through Friday, with a weekend of “active rest”; so no ‘training’, but Craig had to swim and stretch. If you want to get in Bond shape, try the workout.

Daniel Craig’s Full Body Workout


Start the week with a full body power circuit and perform 3 circuits of 10 repetitions. For the rest of the week, do 4 sets of 10 repetitions. End each session with 5 minute breaks. Take the weekend, but do easy stretching and aerobic exercise, such as swimming or running at a fast pace.

Monday
Electric circuit

Tuesday
Chest and back

Friday
Electric circuit

Weekend
Active rest

Incline Barbell Bench Press

Image result for Incline Barbell Bench Press"
Source: gym guider

Training 1: Chest and Back

Sets: 4

Rep: 10

Rest: 90 seconds

Lie on a sloping bench and raise a bar to shoulder height with your palms facing away from you. Exhale as you press both arms. Lock your arms and tighten your chest before slowly returning to the starting position.

Image result for Pull-ups"
Source: men’s health

Sets: 4

Rep: 10

Rest: 90 seconds

Grasp the pull station handles with your palms facing away from you and your arms fully extended. Your hands should be shoulder width apart. Squeeze the shoulder blades, exhale and direct your elbows toward your hips to place your chin above the bar. Lower under control back to starting position.

Incline Press-up

Image result for Incline Press-up"
Source:simple workout

Sets: 4

Reps: 10

Rest: 90 seconds

Place your hands slightly wider than shoulder width on a bench with your feet flat on the floor. Fold your arms and lower your body until your chest touches the bench. Push your body back to the starting position.

Dumbbell Incline Fly

Image result for Dumbbell Incline Fly"
Source: quora

Sets: 4

Reps: 10

Rest: 90 seconds

Hold a dumbbell in each hand and lie down on a sloping bench. Start with your arms straight above you, and then slowly lower them to the side while maintaining a slight bend at the elbow. Reverse the action and put your arms above you again and repeat.

Barbell Squat

Image result for Barbell squat"
Source: men’s health

Training 2: Legs

Sets: 4

Reps 10

Rest: 90 seconds

Stand with your feet wider than shoulder-width apart and hold a bar at the top of your back with a handshake – avoid resting it on your neck. Embrace the bar in your traps to engage your back muscles. Sit slowly in a squat with your head up, your back straight and your back out. Lower until hips are aligned with knees and legs 90 degrees – a deeper squat will be more beneficial, but get strength and flexibility first. Guide your heels to the ground to push yourself explosively upward. Keep fit until you get up: this is one.

Stiff legged barbell deadlift

Image result for Stiff legged barbell deadlift"
Source: wellpk

Sets: 4

Reps: 10

Rest: 90 seconds

Hold a barbell in front of your body with your knees slightly bent. Lower the bar to the ankles, extending around the waist and keeping your back straight, then slowly return to the starting position.

Hamstring curl

Image result for Hamstring curl"
Source: physiqology

Sets: 4

Reps: 10

Rest: 90 seconds

Sit on a leg-curling machine with your heels against the lower cushion and the upper thigh cushion. Bend the knee to pull the cushion down as far as possible and then return to the starting position.

Dumbbell lunge

Image result for Dumbbell lunge"
Source: T nation

Sets: 4

Reps: 10

Rest: 90 seconds

Stand with dumbbells by your side, palms facing your body. Reach forward as far as you can with your right leg, bending your right knee until you almost brush the floor. Use the right heel to push the upper body back to the starting position. Repeat with opposite leg.

Clean and press

Image result for Clean and press"
Source: Muscle & Fitness

Training 3: Power Circuit

Sets: 3

Reps: 10

Rest: 90 seconds

Squat with your back straight and grab the bar with a handshake. In one swift motion, raise the bar to your shoulders and sink again. Push your heels and extend your arms to press the bar above your head. Safely lower your shoulders and fall to the floor while keeping your back straight.

Hanging twisting knee raise

Image result for Hanging twisting knee raise"
Source: Men’s Health

Sets: 3

Reps: 10

Rest: 90 seconds

Grab a pull bar and get down. Let your legs straighten and pull your pelvis slightly back. Tension the core and lift your legs over your body to the left until your thighs are perpendicular to the trunk. Pause and then lower. Repeat for the right side. This is a representative.

Step up with barbell

Image result for Step up with barbell"
Source: Stack

Sets: 3

Reps: 10

Rest: 90 seconds

Stand with a balanced bar at the shoulders behind the neck. Place the right foot on the raised platform and push the heel up and place the left foot on the platform. Back with the right foot, focusing on flexing the hip and knee of the left leg. Repeat all your reps on one side and then switch legs.

Incline bicep curl

Image result for Incline bicep curl"
Source: Jase Stuart

Training 4: Shoulders and Arms

Sets: 4

Reps: 10

Rest: 90 seconds

Sit on a sloping bench and hold a dumbbell in each hand at arm’s length. Use the biceps to curl the dumbbell up to your shoulder, then lower it back to your side and repeat.

Dips

Image result for Dips"
Source: Wikimedia Commons

Sets: 4

Reps: 10

Rest: 90 seconds

Take the bars of a diving station with your palms facing inwards and your arms outstretched. Slowly lower until your elbows are at right angles, ensuring that they are bent against your body and do not catch fire. Go back to the top and repeat.

Lateral raise

Image result for Lateral raise"
Source: Bodybuilding

Sets: 4

Reps: 10

Rest: 90 seconds

Pick some dumbbells and keep them by your side, palms facing the body. Keeping your upper body still — that means it doesn’t swing — lift your dumbbells to the side with a slight bend in your elbows. Raise until your arms are parallel to the floor, then slowly lower to the starting position.

Seated dumbbell shoulder press

Image result for Seated dumbbell shoulder press"
Source: Coach Mag

Sets: 4

Reps: 10

Rest: 90 seconds

Sit on the bench holding two shoulder-length dumbbells with an over-grip. Press the weights above your head until your arms are fully extended. Slowly return to the starting position.

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