Prior to landing the role of  Superman Cavill was no stranger to hard work and punishing workout schedules, fresh off the set of the latest blockbuster Immortals, in which he played Theseus who is chosen by Zeus and  the gods of Olympus to lead the mortals against King Hyperion (while slaying a Minotaur in the process).  For the role of Theseus Cavill got into incredible shape under direction of trainer Mark Twight, who devised the gruelling workout routines for the team on 300, but the role of Superman requires Henry to change his routines to give himself a different shape, while Theseus is muscular he is more nimble and agile whereas Superman is going to be more about raw power.

Henry Cavill has teamed up with Twight once again to get him in shape to play the man of steel and as Cavill refuses to use CGI to enhance any parts of his physique on screen they both had a tough task ahead of them, with Cavill pushing his body to its limits in order take on a believable shape for Superman, the most iconic and powerful Superhero to come to the big screen.

Intensity and Frequency >Click to Download the Full Superman Workout now

If you hadn’t get guessed by the name Henry Cavill’s ‘Superman Workout’ is a super intense regime that isn’t for the faint hearted, consisting of 2.5 hours of training every day.  In order to get in Super human shape for the man of Steel Cavill’s routine consisted of a varied range of intense workouts that combined heavy weight lifting sessions to build bulk and muscle and punishing cardio sessions to rip down and burn excess fat.

This will then need to be supplemented by vast amounts or protein which can be supplemented with shakes like Optimum Nutritions Whey protein

Henry Cavill Superman Workout Exercises

Want to get yourself a body like Superman?  Perform the following workouts

Upper Body Superman Workout

Perform the following lower body exercises by completing 4 sets of 8 repetitions:

Press Ups

Pull Ups

Dead Lifts – Compound exercises like dead lifts work multiple muscle groups and joint movements in one exercise, perfect for bulking up and burning fat.

Incline Bench Press

Rows

Lower Body Superman Workout

Perform the following lower body exercises by completing 4 sets of 8 repetitions:

Set Ups

Dead-lifts - As a compound exercise Dead Lifts are great for lower body routines aswell as upper body routines

Lunges

Leg Squats

Leg Extensions

High Intensity Superman Cardio and Circuit Workout

Perform the following circuit with no rest between exercises, move from one exercise to the next seamlessly, once you have completed 1 set rest for 30 seconds and repeat for 5 – 8 sets.  Try and perform the number of reps specified for each exercise or if you are struggling do as many reps as you can for 30 seconds before moving onto the next.

25 Pull ups

Sprints for 30 seconds

20 Squat Jumps

50 Press ups

Henry Cavill Diet > View our recommended protein shakes for maximum gains

In order to bulk up and rip down to play Superman Henry Cavill’s diet consists of 5000 calories a day (that’s double the recommended daily calories for the every day man).  Cavill”s Superman diet consists mainly of protein that he eats first which is then followed up with a small amount of carbohydrates to keep the energy levels up.  Rather than 3 large meals a day split meals into smaller more manageable meal sizes that can be consumed consistently throughout the day and aim to eat at least every three hours.

Christian Bale is currently working on his third Batman film portraying millionaire playboy Bruce Wayne by day and superhero Batman The Dark Knight by night. Batman Begins was the first film series in which Bale had to gain 100lbs in just 5 months to bulk up from his 121lb physique in The Machinist to his muscular frame in Batman , the second in the series was the Dark Knight also starring Heath Ledger as The Joker and now the third film The Dark Knight Rises sees Batman as a seasoned crime fighter. Batman has no special powers all his abilities come from his detective skills and his physical attributes and strengths which he needs to keep at the highest level he possibly can, so to look the part for this role Christian Bale needed a body that would look the part of a man at the peak of physical perfection, but also perform as an athletic and skilled fighter.

Intensity and Frequency

>Click to Download the Full Christian Bale Workout now

Christian Bales workout routine for Batman consisted of a combination of compound exercises, explosive power moves and agility training with the ultimate goal of creating a body that was both strong and visually impressive but still fast and athletic like a superhero.

Compound exercises make use of multilple joints and movements in one exercise, allowing you to develop strength in different muscle groups and cardio at the same time, adding bulk, speed and agility simultaneously.

Explosive power moves are powerful weight exercises carried out with quick explosive movements for example a jump squat or an explosive bench press. When carrying out a jump squat you would start with a normal squat downward movement and then explode upwards driving your body up as fast as you can in a controlled manner. Movements such as this will develop power and importantly speed and faster reactions through the development of fast twitch white muscle fibres.

Christian Bale The Dark Knight Rises Workout Exercises

Day 1: Power
Chin ups superseted with Cable rows – As a warm up exercise
4 sets of 12 repetitions

Explosive High Pulls – It is important to explode into the upward movement
4 sets of 10 repetitions

Power Cleans – A very effective compound exercise working multiple muscle areas at the same time, great for building power
4 sets of 10 repetitions

Day 2: Speed and Agility

Sprints – set two distances of 30 metres and 40 metres
5 sets of 30 metre sprints
5 sets of 40 metre sprints
Rest for 1 minute between sets and 2 minutes betdistance distance change.

Squat Jumps – Explode into the upward movement, driving your body upwards lifting both feet off of the floor
4 sets of 10 repetitions

Lunges
4 sets of 10 repetitions

Day 3: Power and Speed

Dumbbell Flyes – use as a warm up for Day 3
3 sets of 12 repetitions

Explosive Bench Press – Lower the bar down slowly and then explode upwards, driving the weight upwards at speed, if you are using a spotter it is possible to let the bar come away from your hands and then catch the bar on the way down and returning to your chest in a slow and controlled movement.
4 sets of 10 repetitions

Ricochet Jumps – Jump to and from an elevated platform in front of you, or for added speed and agility mark a square on the floor and jump between corners randomly
2 minutes exercise, 30 seconds rest, for a max of 30 minutes or until fail

Day 4: Rest

Rest day

Day 5: Power
Repeat day 1

Day 6: Speed and Agility
Repeat day 2

Day 7: Power and Speed
Repeat day 3

Christian Bale Diet and Nutrition - View our recommended protein shakes for maximum gains

To support the intense workout routines and aid muscle repair and recovery Christian Bales diet needed to consist of a balance of good fats, protein and carbs with an ideal ratio balance of 1 part fats : 2 parts protein : 3 parts carbs making sure that the amount of protein consumed is equal to 1.5 grams for every pound of bodyweight and eating every 3 hours.  Supporting the protein intake with protein shakes is advised if you are struggling to consume the daily requirements.

Chris Evans has always in pretty good shape, what leading male action star isn’t, but to fit the boots of a superhero that represents America was going to take some pretty special workout routines and a very strict diet.  In order to accomplish this Chris was set to work with Simon Waterson, the man behind Daniel Craig’s workout as James Bond, with the final goal being a body that is impressively big while still remaining lean, athletic and able to physically function as a soldier, big stocky muscles alone was not going to cut it Chris needed to be able to move like a superhero.  The result was an increase of weight from 77kilograms to 82kilograms and a reduction in percentage body fat from 12.5% to an awesome 8%.

Intensity and frequency - Click to Download the Full Chris Evans Workout now

Chris Evans workout routine aimed to pick one body part at a time and push it to the max each day, this is also known as a heavy split routine.  Train each day but only focus on one muscle area, this will need to cover all the muscle areas and not just those vanity biceps and pecks.  This is a very intensive workout, if you don’t have much prior gym or lifting experience take it easy at first and don’t push it.  Once you have finished a week of each muscle area, mix up your days and do it all over again.  Each exercise should be performed as 4 sets of 8 repetitions.

This will need to be accompanied by a very large protein diet that is also supplemented by protein shakes, Optimum Nutritions Whey protein is always a sound choice.

Chris Evans Workout Exercises

Chris Evans Captain America workout Day 1 – Shoulders

Perform the following shoulder exercises by completing 4 sets of 8 repetitions for each exercise.

Dumbell Bench Press

Military Press

Shrugs

Seated Barbel Press

Lateral Raise

Captain America workout routine Day 2 – Legs

4 sets of 8 reps for the following leg exercises

Calf Raises

Leg Press

Squats

Leg Extension

Chris Evans workout Day 3 – Arms

Complete 4 sets of 8 repetitions for each arm exercise

Bicep Curls

Preacher Curls

Tricep Pushdowns

Skull Crushers

Chris Evans workout Day 4 – Chest

8 repetitions and 4 sets of each

Bench Press

Incline Bench Press

Decline Bench Press

Pullovers

Chris Evans Captain America workout Day 5 – Back

Seated Rows

Pull Ups

Pull Downs

Dead Lifts

Chris Evans Diet - View our recommended protein shakes for maximum gains

Chris Evans workout aims to build a serious body with some serious gains and in order to make this work a good and controlled diet is needed.  A big challenge when trying to build such large muscle mass is to not store any excess weight in order to keep that lean and athletic body shape.  Christ Evans diet consisted of a lot of protein with relatively low carbs, he aimed to consume 2grams of protein for each kilogram of his body weight, this was made more achieveable by supplementing Chris’ diet with low carb protein shakes both before and after each workout.

Breakfast
Porridge with blueberries

AM snack
Fruit and nuts

Pre workout
Protein shake

Post workout
Protein shake

Lunch
Chicken Salad (include whole meal carbs)

PM snack

Dinner
No carbs, high protein meats such as chicken or fish with plenty of veg

Protein shakes should not be used as a replacement to food, as there’s no beating a good wholesome diet consisting of protein rich foods such as fish and chicken, instead, protein shakes should be used to get protein back into the body as quickly as possible following heavy exercise.  The consistency of protein shakes when mixed in water means that protein will be able to be absorbed into the body as quickly as possible.  When combined with the fact that the best protein shakes are very quick and easy to mix, protein shakes become a very easy and effective method of getting the body the proteins that it needs to grow and repair in the quickest time possible.

Gold Standard Whey from Optimum Nutrition

Gold Standard Whey was voted best protein shake (from protein powder) and supplement of the year four years in a row from 2005 to 2008 and it still has what it takes as one of the most loved post workout routine protein drinks in the business.  Voted one of the best protein shakes available Gold Standard Whey contains 24g of protein per shake.

- Optimum Nutrition Whey protein isolates are 90% pure protein.

- 24 grams of protein per shake serving

- low in calories, lactose, fat and cholesterol

Shop for Optimum Nutrition Gold Standard Whey

LA Whey Protein from LA Muscle

La Whey protein from LA Muscle was voted one of the best protein shakes in 2011 by leading fitness magazine Men’s Health.  With a massive 48grams of protein per serving

- High 48g of protein and Lactose free

- Lower water retention with higher Potassium to Sodium ratios

- No artificial sweeteners or additives.

Shop for LA Whey Protein

Muscle Milk from CytoSport

Muscle milk is the award winning protein shake from CytoSport.  BodyBuilding.com’s winner of the best protein supplements award for excellence in 2011.  Muscle milk features 32grams of protein per serving with a slightly higher carbohydrate level.

- Muscle milks protein blend promotes a quick release whey protein to get the protein where its needed.

- 32g of protein and Lactose free.

Shop for CystoSport Muscle Milk

Syntha-6 Protein Powder from BSN

BodyBuilding.com’s protein supplements award winner for 2011, Syntha-6 protein powder from BSN contains 22g of protein per serving and just 2g of saturated fat.

- Syntha 6 contains 6 different protein sources mixed to create a combo of fast, medium and slow releasing proteins.

- No soy protein

Shop for BSN Syntha-6 Protein 

Starring in films such as the Van Hellsing, the X-Men series and Wolverine Xmen origins, Hugh has to exercise to keep in tip top physical shape. He uses a workout routine and diet that not only bulks him up with a hard muscle packed frame but gets his body ripped, so when he’s onscreen bearing his claws and his body, he looks immensely tough and cut. Hugh’s now forty years old and he attributes his physique secret to this combination of bulking up and ripping down that gives him abs he could sharpen his claws on.

Hugh Jackman’s workouts have to fit around very hectic filming schedule, so some times he’s in the gym as early as 4 o’clock to get a full workout in before his filming starts. Research suggest mornings are the best times to carry out a full on heavy workout routine when you are feeling most psyched about the day ahead, before you have the whole day to get your mind out of the game which is going to affect your workout routine intensity. Jackman used the workouts as preparation for the role of Wolverine, putting all his intensity and ferociousness into each exercise in order to bring out his inner beast.

Workout Intensity and Frequency – Click to Download the Full Hugh Jackman Workout now

The Hugh Jackman workout lasts for about 1.5 hours but this could vary to 1 hour dependent on time restrictions, judge how much time you have available and set your workout accordingly. Before and immediately following the workout Hugh would always carry out a short warm up and warm down consisting mostly of cardiovascular activity, go for a 15 minute run, swim or bike, leaving an hour for a full on intensive workout routine. Exercise routines should be split to target two muscle groups per day and routine:

Day 1: Chest and Triceps

Day 2: Back and Biceps

Day 3: Legs – Quads and Hamstrings

Exercises should be performed as supersets, moving from the first to the second with no rest in between, supersets with little rest will increase the cardio aspect of your training and allow your muscles to develop together. Choose weights that allow you to lift with good form but have you failing by the end of your final reps in the last set.

Hugh Jackman Workout Routine Exercises

The basis behind Hugh Jackman’s workout exercises is in big compound lifting moves, but these should be combined with more muscle targeted moves depending on the muscle group targeted that day, for example on your back and bicep day combine the larger moves with bicep curls. Never get used to the exercises you are carrying out and vary the factors daily, for example change up the number of reps, the speed of exercises, the incline of the bench you use and keep adding the weight as soon as you can.

Clean and Press

Front Squat

Deadlifts

Hugh Jackman Diet – View our recommended protein shakes for maximum gains

Getting the body of Wolverine didn’t just involve intense workout routines, Hugh Jackman had to make sure he rested and ate the right foods to allow for his muscles to develop while avoiding injuries at the same time. With such big target gains Jackman’s diet consisted of alot of protein taken both before and after a workout, he tried to get as much protein as possible from natural food sources such as chicken breast and fish and then supplemented this with protein shakes when needed. Try to aim for as little processed foods as possible and limit your drinks to just water.

Prior to Thor Chris Hemsworth wasn’t a big gym goer or weight lifter, he kept fit and in good shape predominantly from a range of sports and activities that included surfing, boxing and Rugby.  The role of Thor required Chris to stack on an extra 20lb of muscle onto his 6ft plus frame and with no previous drive for weight lifting workouts he was going to need to focus both his body and his mind on the challenge ahead of him.

Intensity and frequency - Click to Download the Full Chris Hemsworth Workout now

Chris Hemsworth approached his target form for Thor through two very distinct workout processes, the first aimed to stack on the extra bulk and muscle that he needed to fill out the huge frame that a character like Thor was known for.  Once Chris had reached his target muscle size for the role he then needed to trim down any excess fat or bulk that he had put on his body through the huge gains in the first phase, so he then underwent a circuit based training routine that allowed him to keep his impressive new muscle frame but trim down any excess fat or bulk.

In order to see such big gains in phase one Chris adopted a constantly evolving workout routine, while sticking to his core exercises he needed to vary the activities enough that his muscles did not get used to the stress being put onto them and as a result slow down his muscle gains. Try to vary your reps, weights and pace that you carry out the exercises in and even the manner in which you conduct each exercise, as an example change your grip in a pull up from an overhand grip to an underhand grip, even subtle changes such as this will help to ensure that your muscles do not adapt.

For phase 1 bulking up you should group your workouts into 3 different sessions, 1^st is Chest and back, 2^nd is legs and 3^rd is arms with the below sets and reps structure.

1st week – 4 sets of 6 repetitions

2nd week – 4 sets of 8 repetitions

3rd week – 4 sets of 12 repetitions

4th week – 4 sets of 6 repetitions

Repeat this again for another 4 weeks making sure you rest for at least one day between each workout.

Chris Hemsworth workout exercises

Chris Hemsworth Workout phase 1 – Bulking up

Workout one – Your Chest and Back

- Bench press

- Weighted pull-up

- Weighted dip

- Bent-over row

Workout two – Your legs

- Squat

- Hamstring curl

- Deadlift

Workout three – Your arms

- Bench press with narrow grip

- Weighted chin-up

Chris Hemsworth Workout Phase two – Trimming down (Definition)

Circuit workout one

Circuit one should be carried in a high intensity interval training circuit with 20 seconds action and 10 seconds rest and then onto the next, be careful if this is your first time doing interval training as it can get pretty intense.

Snatches – 8 circuits of interval training

Kettlebell squats – 4 circuits of interval training

Circuit workout two

Chris Hemsworth second circuit workout was on the Kettlebells

Kettle bell Cleans – With one hand at a time complete for a series of 5 reps, 4 reps, 3 reps , 2 reps and 1 reps and then repeat a second time starting from 5 repetitions again.

Chris Hemsworth diet -  View our recommended protein shakes for maximum gains

Packing on such bulk meant that Chris Hemsworth’s diet consisted of an almost constant supply of food, which was made up mostly of protein rich foods alongside fruit and vegetables.  Chris combined protein shakes with sources of protein such as Chicken and Tuna and green vegetables like broccoli and asparagus.  Consumption of vegetables and fruits greatly helped in sustaining his energy that greatly helped with increasing the level of intensity that he could sustain throughout his workouts.

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This portrayal of Conan the Barbarian was envisioned from the original novels rather than the 1982 film which meant aswell as looking physically impressive Jason Momoa would need be able to move lighting quick like a skilled warrior, something that huge bodybuilding muscles was likely to impede.

Momoa had some pretty big muscle gains and athletic improvements to make in just 6 weeks and this was accomplished by an extremely intense and gruelling workout accompanied by a very high protein diet.

Intensity and Frequency - Click to Download the Full Jason Momoa Workout now

Jason Momoa adopted a workout which targeted less exercises but aimed to do more sets of reps with very little rest between sets and exercises, so that he would build muscle but stay agile and quick at the same time. If done correctly the Jason Momoa workout will last for approximately 30 minutes in which time you will have completed 330 repetitions of three different exercises.

The workout consists of two different series of exercises which can be completed on alternate days or following each other if you are feeling particularily dedicated, each series will last for 30 minutes and should be tackled in patterns of 7 then 6 then 5 sets and repetitions. Start with 7 sets of 7 repetitions of exercise 1 resting between each set for only 7 seconds, once you have completed all 7 rest for 1 minute and then repeat exercise 1 with 6 sets of 6 repetitions with just 6 seconds of rest between sets and then following another minutes rest 5 sets of 5 repetitions with 5 seconds rest between sets. Once you have completed the sets of 7, 6 and 5 rest for a further minute before repeating the pattern for exercise 2 and then 3. By keeping rest to a minimum between sets cardio is increased making this a muscle building and cardio intensive workout.

Jason Momoa workout exercises

While training for Conan Jason Momoa would perform 2-3 workout series a day, but feel free to mix and match as you see fit and comfortable with. Choose light weights that will allow you to complete the full 7, 6, 5 sets pattern, it may seem easy at first but by set 18 you will be feeling the burn.

Exercise Series A

Exercise1: Squats

Keep feet solid on the ground with feet pointing forwards and just more than shoulder width apart, keep the back straight as you squat down till your legs are at 90 degree angles and then return to the start.

Exercise 2: Deadlifts

Stand with you feet underneath the barbell, try to position the joints of your toes directly underneath with your feet facing forward. Squat downwards and grab the bar with an overhand grip and keeping your back straight stand up, keep your arms straight so that when you stand up straight the bar comes close to the top of your thigh, and then return the bar to almost ground level before repeating again.

Exercise 3: Jump Squats

Start by standing with your feet shoulder width apart, then lower yourself down as if you were doing a normal squat (please see exercise 1) and then force yourself up so that you jump off of the ground, before landing back onto your feet and returning to the squat position for the next rep.  Keep your back straight throughout the process and try to make the action as explosive as possible, this sort of explosive motion will increase your reflexes and speed as well as your muscles.

Workout Series B

Exercise 1: Medicine Ball Slams

Stand holding a medicine above your head with straight arms, your knees slightly bent and your feet facing forward.  Keeping your back as straight as possible bend forward and using your core strength throw the ball into the floor in front of your feet, before retrieving the ball form the floor and raising it above your head to start again.

Exercise 2: Kettlebell Swing

Start with feet in a wide stance and feet facing forward but outwards at angles to give yourself more of a grounded stance throughout the swing. Hold the kettle bell in both hands and squat down pushing your hips backwards but keeping your back straight.  Start the first swing backwards with your arms at first just to gain the momentum, as the bell swings backwards your arms should touch your groin and when it reaches the top of the swing stand up pushing your hips and pelvis forwards.  The upwards movement causes your straight back to swing up propelling the kettle bell up in front of you until it reaches chest height, as it starts to fall back down begin to squat again pushing your hips backwards as the bell swings back between your legs ready for the next repetition.

Exercise 3: Burpees

Start with your feet shoulder width apart standing up straight before lowering yourself down into a squat position.  From the squat place your hands on the floor and thrust your feet backwards into a press up position and lower yourself down for the press. As you come up in the press up position bring your feet back up underneath you and from their drive back up through the squat into a jump, throwing your hands to the sky above you before returning to your feet to begin the next rep.

Jason Momoa Diet - View our recommended protein shakes for maximum gains

Jason Momoa adopted a diet that consisted of eating small meals but often, low carbohydrates and extremely high protein. Each exercise and workout session would be followed by chicken breast, dark greens such as broccoli and asparagus and plenty of water.  If your energy levels start flagging top them up with peanut butter on wholemeal toast an if you find you are getting fed up with Chicken or Tuna you can always sub in protein shakes and supplements straight after each workout series or session.

The Daniel Craig workout is a full body workout that can be adjusted for beginners or pros by selecting the correct levels of weights for your experience.

If you are desperate to get in shape for an important upcoming event then you might have to ditch your favorite fast food for a little while. If you are really excited and you have got everything sorted out – maybe you’ve ordered your smart suit, bought some shoes and you’ve already booked a hair appointment at Rush Hair or your local salon for the big day – then the only thing left to do now is to build up some muscle and flatten that stomach. The Daniel Craig diet and fitness regime is sure to help you get into shape quickly, so you can look your best for the occasion.

The following exercise plan is set over 6 weeks, follow the exercises and diet plan to get looking like Daniel Craig in Casino Royal and the Quantum of Solace.

Intensity and Frequency - Click to Download the Full Daniel Craig Workout now

The Daniel Craig workout exercises should be trained as a circuit, moving between exercises with as little amount of rest as possible. Combining weight routines with circuit training allows Daniel to combine muscle building exercises with cardiovascular activities to burn fat.

The following workout exercises should all be performed 3-4 times a week over a 6 week period, 4 sets of each exercise and mixing the number of repetitions each week.

Week 1

4 sets of 15 repetitions on a medium weight/ resistance

Week 2

4 sets of 10 repetitions on a medium to heavy weight/ resistance

Week 3

4 sets of 20 repetitions on a medium weight/ resistance

Week 4

4 sets of 8 repetitions on a heavy weight/ resistance

Week 5

4 sets of 25 repetitions on on a medium weight/ resistance

Week 6

4 sets of 6 repetitions on a heavy weight/ resistance

Daniel Craig workout exercises

Daniel Craig used the following range of exercises for his workout when preparing for the role of James Bond. Perform the following circuit 3-4 times a week.

Bicep Curls

Use either a straight barbell bar or twin dumb bells. Keep the elbows locked in a stationary position and perform the full range of motion, keeping as perfect form as possible

Tricep Dips

Use a weight support gym machine to assist if necessary, especially on later sets if you’re muscles are tiring. Perform the full dip range movement lowering the body till your arms are at 90 degree right angles. Keep your legs bent and your feet together or crossed as you perform each dip set and aid in supporting for the perfect form.

Clean and Press

Clean and press just like the athletes in the Olympics, use a barbell and ensure you are standing with your feet in a fimly rooted stance, grip the bar with the palms of your hands facing towards you. Perform the exercise in three distinct movements lifting to your thighs, flipping to your chest and the pushing clear above your head, keep good form as you perform the reverse movement back to the start.

Bench Press

Again with your barbell, lie on a Bench flat on your back, gripping the bar just over shoulder width apart above your chest, press the bar up at speed and then lower slowly back down to your chest, try to focus on 1 second for the upward movement and 3 on the way dow. This will help develop that explosive power with the force up and keep good form on the way down to build core strength.

Chin Ups

When gripping the chin up bar grip with the back of your hands facing towards you and palms facing forward. Keep good form by ensuring that you pull all the way up so that your chin is

higher than the bar then back to the start. Again like the tricep dips use a weight support gym machine to assist if necessary, especially on later sets if you’re muscles are tiring.

Squats

Keep a firm stance with feet shoulder width apart and facing forward, keeping your back straight squat so that the knees are at 90 degree right angles

Lateral Raises

Use two dumbbells simultaneously, bend your arms at 90 degree right angles in front with your palms facing each other and raise your arms outwards until your your arms are inline with your shoulders.  It is important to maintain good form throughout the full movement, ensure that you are using the correct weights to allow for completion of all reps.

Daniel Craig diet and nutrition - View our recommended protein shakes for maximum gains

In order to maximise gains and reduce fat Daniel Craig adopted a strict diet that also allowed flexibility. You should eat 5 times a day (3 main meals with 2 snacks in between), a high protein diet with no carbohydrates after 5 pm and when eating carbs bread should be wholegrain and pasta and rice should be brown. The meals should contain Vegetables and two pieces of fruit should be consumed daily along with two litres of water.

Breakfast

Option 1: Porridge with blueberries

Option 2: 2 eggs on wholegrain toast

Mid morning snack

Protein shake & 1 piece of fruit

Lunch

Meat accompanied by rice, pasta or potatoes. As carbs are forbidden after 5pm it’s important for Daniel Craig to get his daily carbs in at lunch time, stock up on pasta or rice on workout days, just make sure it’s wholemeal or brown rice.

Mid afternoon snack

Protein shake & a piece of fruit

Dinner

Option1: Chicken with green vegetables, broccoli is always a good choice

Option 2: Fish, again accompanied by green vegetables such as broccoli or spinach

This is an example of the typical diet for Daniel Craigs workout, but as it’s quite flexible you can mix and match different foods, don’t just eat Chicken for every meal, mix in with fish, turkey and other meats.