Scott Adkins' excellent physical shape and his diet
Scott Atkins has a dream body, as can be seen in movies like 'X Men Origins: Wolverine & Boyka' and for his MMA fighting skills. He learned judo, karate, kickboxing, jujutsu, ninjutsu, Muay Thai and Krav Maga.
The workout routine
Monday: Triceps and Chest
Within this routine, Adkins performs 8 exercises, but for a total 3 sets and 12 reps.
1. Bench Press (3 sets, 8-12 reps)
2. Chest Dips (3 sets, 15 reps)
3. Incline Bench Press (3 sets, 8-12 reps)
4. Overhead Tricep Extension (3 sets, 8-12 reps)
5. Chest Flys (3 sets, 8-12 reps)
6. Tricep Cable Pushdown (3 sets, 8-12 reps)
7. Push Ups (3 sets, 25 reps)
8. Cable or Dumbbell Kick Backs (3 sets, 8-12 reps)
Tuesday: MMA or Cardio
On Tuesday, Adkins targets MMA or cardio. There are 4 different exercises within Adkins MMA/cardio routine.
1. Cardio (HIIT for 15-20 min)
2. Treadmill: sprint 6-10 mph (1 min on), walk 2.5-3.5 mph (1 min off)
3. Bike: more than 100 RPMs at about level 10 (1 min on), lower RPMs at about level 3-5 (1 min off)
4. Steady Paced Cardio like a bike, treadmill, Stair Master, and Elliptical (15-20 min)
Wednesday: Biceps and Back
On Wednesday, Scott performs a biceps and back routine, focusing major 8 exercises. Every set is around 12 reps.
1. Deadlift (3 sets, 8-12 reps)
2. Dumbbell Bicep Curl (3 sets, 8-12 reps)
3. Cable Row (3 sets, 8-12 reps)
4. Preacher Curl (3 sets, 8-12 reps)
5. Wide-Grip Pull-Ups (3 sets, 8-12 reps)
6. Hammer Curl (3 sets, 8-12 reps)
7. Lateral Pulldowns (3 sets, 8-12 reps)
8. Barbell Bent-Over Row (3 sets, 8-12 reps)
Thursday: MMA or Cardio
On Thursday, he hits his back routine for 4 exercises.
1. Cardio (HIIT for 15-20 min)
2. Treadmill: sprint 6-10 mph (1 min on), walk 2.5-3.5 mph (1 min off)
3. Bike: more than 100 RPMs at about level 10 (1 min on), lower RPMs at about level 3-5 (1 min off)
4. Steady Paced Cardio like a bike, treadmill, Stair Master, and Elliptical (15-20 min)
Friday: Shoulders and Legs
On Friday, Randy hits a shoulders and legs workout routine by doing 8 different exercises with 8-12 reps.
1. Back Squats (3 sets, 8-12 reps)
2. Military Press (3 sets, 8-12 reps)
3. Leg Press (3 sets, 8-12 reps)
4. Arnold Press (3 sets, 8-12 reps)
5. Hamstring Curl (3 sets, 8-12 reps)
6. Shoulder Dumbbell Front Raise (3 sets, 8-12 reps)
7. Calf Raise (3 sets, 8-12 reps)
8. Dumbbell or Barbell Shrugs (3 sets, 8-12 reps)
Saturday: MMA or Cardio Optional
On Saturday, Scott performs an MMA or cardio routine, focusing major 4 exercises.
1. Cardio (HIIT for 15-20 min)
2. Treadmill: sprint 6-10 mph (1 min on), walk 2.5-3.5 mph (1 min off)
3. Bike: more than 100 RPMs at about level 10 (1 min on), lower RPMs at about level 3-5 (1 min off)
4. Steady Paced Cardio like a bike, treadmill, Stair Master, and Elliptical (15-20 min)
Sunday: Rest
The diet
Scott Adkins cuts out carbs from the rest of his meals after lunch to minimize fat and facilitate weight-loss. To gain muscle, he aims for having about 0.7-1 g of protein per one pound of bodyweight.
Meal 1:
Whole Grain Toast
Oatmeal
Fruit
Protein Shake
Meal 2:
Fish
Egg
Rice
Meal 3:
Nuts
Green Salad
Chicken Breast
Sweet Potatoes
Meal 4:
Green Veggies
Fruit
Protein Shake
