Scott Adkins' training to be in excellent physical shape
Anyone who watches a Scott Adkins movie will surely fall in love with his toned body and his MMA fighting skills. The actor received several trainings in different martial art styles, such as judo, karate, kickboxing, jujutsu, ninjutsu, Muay Thai and Krav Maga.
Here is the training routine of the British actor, who entered several recognised films such as Doctor Strange, The Bourne Ultimatum and X-Men Origins: Wolverine.
Monday: Triceps and Chest
1. Bench press (3 sets, 8-12 repetitions)
2. Breast sauces (3 sets, 15 repetitions)
3. Bench Press Incline (3 sets, 8-12 repetitions)
4. Suspended Triceps Extension (3 sets, 8-12 repetitions)
5. Chest Flies (3 sets, 8-12 repetitions)
6. Triceps Cable Pushdown (3 sets, 8-12 repetitions)
7. Push Ups (3 sets, 25 repetitions)
8. Cable or Dumbbell Kick Backs (3 sets, 8-12 repetitions)
Tuesday: MMA or Cardio
1. Cardio (HIIT for 15-20 min)
2. Treadmill: 6-10 mph sprint (1 min on), 2.5-3.5 mph walk (1 min off)
3. Bicycle: more than 100 RPMs at about level 10 (1 min on), lower RPMs at about level 3-5 (1 min off)
4. Cardio with constant rhythm like a bicycle, treadmill, Stair Master and Elliptical (15-20 min)
Wednesday: Biceps and Back
1. Deadlift (3 sets, 8-12 repetitions)
2. Dumbbell Biceps Curl (3 sets, 8-12 repetitions)
3. Row of cables (3 sets, 8-12 repetitions)
4. Curl preacher (3 sets, 8-12 repetitions)
5. Wide grip pull-ups (3 sets, 8-12 repetitions)
6. Hammer Curl (3 sets, 8-12 repetitions)
7. Side pulldowns (3 sets, 8-12 repetitions)
8. Barbell Bent-Over Row (3 sets, 8-12 repetitions)
Thursday: MMA or Cardio
1. Cardio (HIIT for 15-20 min)
2. Treadmill: 6-10 mph sprint (1 min on), 2.5-3.5 mph walk (1 min off)
3. Bicycle: more than 100 RPMs at about level 10 (1 min on), lower RPMs at about level 3-5 (1 min off)
4. Cardio with constant rhythm like a bicycle, treadmill, Stair Master and Elliptical (15-20 min)
Friday: Shoulders and Legs
1. Back squats (3 sets, 8-12 repetitions)
2. Military Press (3 sets, 8-12 repetitions)
3. Leg Press (3 sets, 8-12 repetitions)
4. Arnold Press (3 sets, 8-12 repetitions)
5. Hamstring Wave (3 sets, 8-12 repetitions)
6. Front shoulder dumbbell lift (3 sets, 8-12 repetitions)
7. Calf augmentation (3 sets, 8-12 repetitions)
8. Dumbbell or Barbell Shrugs (3 sets, 8-12 repetitions)
Saturday: MMA or Cardio Optional
1. Cardio (HIIT for 15-20 min)
2. Treadmill: 6-10 mph sprint (1 min on), 2.5-3.5 mph walk (1 min off)
3. Bicycle: more than 100 RPMs at about level 10 (1 min on), lower RPMs at about level 3-5 (1 min off)
4. Cardio with constant rhythm like a bicycle, treadmill, Stair Master and Elliptical (15-20 min)
