Daniel Craig, the brand new James Bond, has been deemed to have the perfect males’s physique. Simon Waterson, a coach to many Hollywood stars, developed the 007 Exercise to verify Daniel obtained into James Bond form.
The exercise is as follows: For every train, carry out 3 to five units of 8 to 12 reps every
DAY 1: UPPER BODY
o Chest
Incline dumbbell press : On an incline bench press dumbbells up along with your elbows till your arms are prolonged. Decrease the weights to the perimeters of your higher chest.
o Shoulders
Dumbbell lateral elevate: Standing up, bend over at hips barely with free knees. Bend elbow barely, elevate higher arms to sides till elbows are shoulder top then decrease.
DAY 2: BICEPS/TRICEPS
o Biceps
Barbell bicep curl: Grasp bar with an underhand grip, arms shoulder width aside. Elevate bar till forearms are vertical then decrease bar till arms are absolutely prolonged.
o Triceps
Dumbbell tricep kickback : Place one dumbbell overhead with each fingers. Decrease forearm behind higher arm by flexing elbows, then elevate dumbbell overhead by extending elbows. Return and repeat.
DAY 3: LEGS/GLUTES/ABS
o Quadriceps & Glutes
Dumbbell lunge : Stand with dumbbells grasped to sides. Lunge ahead with first leg, reducing your physique by flexing the knee and hip of entrance leg till knee of rear leg is nearly touching the ground. Return to unique standing place after which alternate lunge with reverse leg.
o Calves
Standing calf elevate/seated calf elevate: Grasp dumbbell in a single hand to aspect. Place balls of ft on calf elevate with heels hanging off. Elevate heels by extending ankles as excessive as potential. Decrease heels by bending ankles till calves are stretched then repeat with reverse leg.
o Abdominals
Crunches: Mendacity face up on the ground with knees bent, place your fingers behind your neck. Curl up and ahead with head, neck, and shoulders in the direction of your pelvis then return to unique place. Your decrease again shouldn’t depart the ground.
DAY 4: REST
DAY 5: REPEAT UPPER BODY
DAY 6: REPEAT BICEPS/TRICEPS
DAY 7: REPEAT LEGS/GLUTES/ABS
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