Friday, January 4, 2013

How To Build An Action Hero Body For An Action Film


You cannot be an action hero in a movie without an action hero physique. Michael Torchia has detailed the training regime as follows.

WEIGHT TRAINING SESSION
(* — increase weight each set)

Monday – Abs/Biceps/Triceps

Abdominal Crunches - 3x50
Hanging Leg Raises – 3x30
Hyper Extensions – 3x25
Seated Dumbbell Curls – 3x15/12/10 *
Standing Barbell Curls – 3x15/12/10 *
Standing Cable Curls – 3x15/12/10 *
Tricep Cable Pushdowns – 3x15/12/10 *
Lying Barbell Tricep Extensions – 3x15/12/10 *
Dumbbell Kickbacks – 3x15/12/10 *

Tuesday – Abs/Chest/Shoulders

Abdominal Crunches – 3x50
Hanging Leg Raises – 3x30
Hyper Extensions – 3x25
Dumbbell Chest Press – 4x15/12/10/8 *
Dumbbell Chest Flies - 4x15/12/10/8 *
Incline Barbell Press – 4x15/12/10/8 *
Dumbbell Lateral Raises – 4x15/12/10/8 *
Dumbbell Seated Shoulder Press – 4x15/12/10/8 *
Rear Deltoid Flies – 4x15/12/10/8 *

Wednesday – Rest Day

Thursday – Abs/Legs

Abdominal Crunches – 3x50
Hanging Leg Raises – 3x30
Hyper Extensions – 3x25
Leg Extensions – 4x20/18/15/10 *
Squats – 4x20/18/15/12 *
Seated Leg Curls – 4x20/18/15/12 *
Calf Raises on Leg Press – 3x30/25/20 *
Seated Calf Raises – 3x30/25/20 *

Friday – Abs/Back
Abdominal Crunches – 3x50
Hanging Leg Raises – 3x30
Wide Grip Pull Downs to Chest – 4x15/12/10/8 *
Close Grip Seated Cable Rows – 4x15/12/10/8 *
Dumbbell Pullovers – 4x15/12/10/8 *
Dumbbell Stiff Legged Dead Lifts – 4x12/10/8/6 *

CARDIO SESSION
Pick your favorite cardio equipment or try it on a track outside:
(* — run as fast as possible)

Warm-up 6 minutes on elliptical, treadmill or bike at an aggressive pace (3.5-6.5 miles per hour)
4 minute warm-up
1 minute sprint *
2 minute jog
1 minute sprint *
2 minute jog
1 minute sprint *
2 minute jog
1 minute sprint *
2 minute jog
1 minute sprint *
3-5 minute cool down (Jog, fast pace walk, walk)

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