Thomas Newhard
I am a fitness model and follower of the James Bond life and experiences. I was a thin but athletic person until I saw Casino Royale, which motivated me to create my own James Bond workout and routine. I would say it worked. Here is my workout:
James Bond workout
I usually do a 2 a day workout. I did free weights up until about a year ago because I didn’t have a gym membership; just a bench, kettle bell and some dumbbells. But I would switch it up with machines. Once you plateau, you need to trick the body.
Morning Routine:
Quick warm up such as stretching and jump rope just to get warm and a quick blood flow
Arms:
Barbell curl
Skull crushers
Wrist curls with a barbell
Hammer curls
Shoulders:
Military press
Standing rows
Bent over rows
Dumbbell lateral, also front raises
I usually throw pulls up in there also
Afternoon:
Warm up kettle bell shoulder press while squatting to the floor
Bench press
Inclined bench press
Butterfly with dumbbells on a flat bench
Close grip bench press; this is for the inner chest and triceps
Chin up
Supplements I use
Protein: Extreme Wheybolic protein from GNC
Creatine 89 from gnc
Testosterone booster P6 extreme from Cellucor, I recommend you get this especially as one gets older but attempt to get it on amazon.com where it is about half the price
Pre-workout:
I have always enjoyed all the Cellucor pre-workouts but after about 2 months you need to cycle to another pre because your body will get use to it
Nitric Oxide:
NO2 Red I have always liked but you will have to cycle from this two after 2 months because your body get use to it again so another nitric oxide would be ideal to use.
I also like to put an additional scoop of just arginine in my pre for better blood flow.
Can you explain some of the weight exercises? What is a skull crusher? Illustrations can also help. Thanks for posting.
My comment below was mean’t for you sorry about that but let me know of any other exercises you would like to know about.
Damn! I would say your workout works!
Here is an example of a skull crusher, lay flat on your back on a bench bring the barbel to your forehead and then extend back up, I have always prefered to extend pass my head to really stretch my tricep out but its more on what you feel comfortable with. Here is a video example of just going to your forehead http://www.youtube.com/watch?v=-1WsxVk76Ww
This workout looks pretty good! You have to find what works for YOU, though – everyone is different! Don’t get too hung up on what exercises are best, though. And don’t over-complicate it! For example, if you are wanting to strengthen (shorten) the triceps, essentially all you have to do is extend the elbow against resistance (or shoulder – to target the long head of the triceps). Depending on what joint you are training, your joints can move in a limited amount of directions (flexion, extension, abduction, adduction, etc.)! Just make sure that everything gets targeted and that everything is balanced (all the major muscle groups). Compound (multi-joint) movements combined with aerobic intervals can be very beneficial if you are looking for these types of results. Get that heart rate up! I think that your diet and cardiovascular training are going to be your most important tools to achieve these results. I’m a former personal trainer and current student physical therapist assistant (no disrespect to trainers, but I know way more about the body now as a SPTA than I EVER did as a trainer).
“no disrespect to trainers, but I know way more about the body now as a SPTA than I EVER did as a trainer” That came off kinda tacky – I didn’t mean for it too. I promise I didn’t mean it in an arrogant way! I’m just really excited about my school – what’s more awesome that learning about the body? The knowledge that I’ve gotten out of it has completely changed how I exercise. I’m totally going to add this workout that the original poster presented into my routine for the next few weeks. I’m looking forward to it! Gotta get into Bond shape!
Definitely make sure that you overload your muscles though (if strength gain is your goal) – I left this bit out! Also, a little tip: if you are having trouble bulking up your biceps, try to target the brachialis (muscle that sits deep to the biceps brachii). Instead of curling the dumbbell with your forearm supinated (palms facing forward), pronate your forearm (back of your hand facing forward). This will “disengage” the biceps and focus on the deeper brachialis, which in turn will really beef up those arms! Try it with a neutral grip too (this will recruit the brachioradialis and beef up the forearm as well).
Thanks all. I will try the curl tip. Youre basically saying flip your grip around right? I know the lat pull is just that: for the lats. But it gets some of the bicep too. Does the hand position in lat pull give any of the benefit you mention? Thx
Yep, on the biceps curl, just flip the grip around and you’ll target the brachialis. I noticed a big difference in bicep girth once I started incorporating this into my routine. And, absolutely! Grip position can change everything! Flip that grip around on the lat pull and you will definitely target the biceps more.
What is a 2 day workout? Is it when you only do the excersises twice a week? Also are there any nutrtional and cardio routines to follow? I am very skinny and have little body fat. Is this the right type of routine for someone like me to follow?
A 2 a day workout is when you work out twice a day Monday, Wednesday and Friday. So as it says in my workout I get up early, do a morning routine then head to work or school come back home in the afternoon and begin my chest workout. I like to have carbs before I work out and if your skinny this may be good for you too. I like to do cardio on an Exercise bike on the highest level on Tuesdays, Thursdays and Saturdays. I also do legs on these days too. I will post later a good nutrition plan as well what to do as far as legs.
Is there anything about the got kind of diet?