Daniel Craig Fitness Profile

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British actor Daniel Craig trained for months with a personal trainer to fulfill the role of Mr. 007 James Bond. And as an international super spy, Bond naturally has to maintain tip-top shape to outmuscle and outwit those token villains. Off-screen, however, Daniel Craig isn’t as husky a muscular figure as depicted in his movies. In fact, rather than focusing and building single muscle groups, Craig focuses on full body circuits and endurance.

Daniel Craig Fitness Routine

  • Workout and Fitness
    • Craig does weight training Monday through Friday, including sprints.
    • Day 1 Workout
      • 3 sets x 5 reps – Incline dumbbell/barbell press (if dumbbell, set incline to no more than 30 degrees)
      • 3 x 6-8 – Pull ups (weighted if possible) – 3 sets x 6-8 reps
      • 3 x 10-13 – Chest isolation exercise (cable crossover, dumbbell flyes, etc.)
      • 3 x 10-13 Row variation (cable row, t-bar, dumbbell ,barbell, etc.)
      • 4 x 10-13 Alternating hammer dumbbell curls
      • 4 x 10-13 Tricep rope extension
    • Day 2
      • 5 x 5 Deadlifts – 5 sets x 5 reps
      • 4 x 8-10 Dumbbell lunges
      • 5 x 12-20 Standing calf raise
      • Sprints, set treadmill to slight incline (10%)
        • Warm up for 3-5 minutes (moderate-fast walking speed)
        • Increase speed and begin to alternate between all out sprints for 30 seconds and rest (back to walking speed) for 60 seconds
          • Repeat 8-10 times
    • Day 3
      • 3 x 5-6 Seated dumbbell press
      • 3 x 6-8 Row variation (cable row, t-bar, dumbbell ,barbell)
      • 3 x 10-13 Pull ups
      • 4 x 10-15, drop set –  Side lateral raises
      • 4 x 10-13 Alternating dumbbell curls
      • 4 x 10-13 Triceps extension
    • Day 4
      • 5 x 10-15 Barbell squat
      • 4 x 8-10 Reverse lunges
      • 5 x 12-20 Calf raise
  • Diet and Nutrition
    • Low-carb diet, necessary to cut fat while building muscle

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