Daniel Craig, the new James Bond, has been deemed to have the ideal men’s body. Simon Waterson, a trainer to many Hollywood stars, developed the 007 Workout to make sure Daniel got into James Bond shape.
The workout is as follows: For each exercise, perform 3 to 5 sets of 8 to 12 reps each
DAY 1: UPPER BODY
Incline dumbbell press : On an incline bench press dumbbells up with your elbows until your arms are extended. Lower the weights to the sides of your upper chest.
Dumbbell lateral raise: Standing up, bend over at hips slightly with loose knees. Bend elbow slightly, raise upper arms to sides until elbows are shoulder height then lower.
DAY 2: BICEPS/TRICEPS
Barbell bicep curl: Grasp bar with an underhand grip, arms shoulder width apart. Raise bar until forearms are vertical then lower bar until arms are fully extended.
Dumbbell tricep kickback : Position one dumbbell overhead with both hands. Lower forearm behind upper arm by flexing elbows, then raise 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 forward with first leg, lowering your body by flexing the knee and hip of front leg until knee of rear leg is almost touching the floor. Return to original standing position and then alternate lunge with opposite leg.
Standing calf raise/seated calf raise: Grasp dumbbell in one hand to side. Place balls of feet on calf raise with heels hanging off. Raise heels by extending ankles as high as possible. Lower heels by bending ankles until calves are stretched then repeat with opposite leg.
Crunches: Lying face up on the floor with knees bent, place your hands behind your neck. Curl up and forward with head, neck, and shoulders towards your pelvis then return to original position. Your lower back should not leave the floor.
DAY 4: REST
DAY 5: REPEAT UPPER BODY
DAY 6: REPEAT BICEPS/TRICEPS
DAY 7: REPEAT LEGS/GLUTES/ABS