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Nairaland Forum / Entertainment / TV/Movies / How To Build An Action Hero Body For An Action Film (3605 Views)
'Action Film'- A Short Film Script By Sholay2011 / Action Hero / Emeka Enyiocha: Number One Nollywood Action Hero (2) (3) (4)
How To Build An Action Hero Body For An Action Film by nollywood20: 1:39pm On Jan 04, 2013 |
You cannot be an action hero in a movie without an action hero physique. Michael Torchia has detailed the training regime as follows. WEIGHT TRAINING SESSION (* — increase weight each set) Monday – Abs/Biceps/Triceps Abdominal Crunches - 3x50 Hanging Leg Raises – 3x30 Hyper Extensions – 3x25 Seated Dumbbell Curls – 3x15/12/10 * Standing Barbell Curls – 3x15/12/10 * Standing Cable Curls – 3x15/12/10 * Tricep Cable Pushdowns – 3x15/12/10 * Lying Barbell Tricep Extensions – 3x15/12/10 * Dumbbell Kickbacks – 3x15/12/10 * Tuesday – Abs/Chest/Shoulders Abdominal Crunches – 3x50 Hanging Leg Raises – 3x30 Hyper Extensions – 3x25 Dumbbell Chest Press – 4x15/12/10/8 * Dumbbell Chest Flies - 4x15/12/10/8 * Incline Barbell Press – 4x15/12/10/8 * Dumbbell Lateral Raises – 4x15/12/10/8 * Dumbbell Seated Shoulder Press – 4x15/12/10/8 * Rear Deltoid Flies – 4x15/12/10/8 * Wednesday – Rest Day Thursday – Abs/Legs Abdominal Crunches – 3x50 Hanging Leg Raises – 3x30 Hyper Extensions – 3x25 Leg Extensions – 4x20/18/15/10 * Squats – 4x20/18/15/12 * Seated Leg Curls – 4x20/18/15/12 * Calf Raises on Leg Press – 3x30/25/20 * Seated Calf Raises – 3x30/25/20 * Friday – Abs/Back Abdominal Crunches – 3x50 Hanging Leg Raises – 3x30 Wide Grip Pull Downs to Chest – 4x15/12/10/8 * Close Grip Seated Cable Rows – 4x15/12/10/8 * Dumbbell Pullovers – 4x15/12/10/8 * Dumbbell Stiff Legged Dead Lifts – 4x12/10/8/6 * CARDIO SESSION Pick your favorite cardio equipment or try it on a track outside: (* — run as fast as possible) Warm-up 6 minutes on elliptical, treadmill or bike at an aggressive pace (3.5-6.5 miles per hour) 4 minute warm-up 1 minute sprint * 2 minute jog 1 minute sprint * 2 minute jog 1 minute sprint * 2 minute jog 1 minute sprint * 2 minute jog 1 minute sprint * 3-5 minute cool down (Jog, fast pace walk, walk)
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Re: How To Build An Action Hero Body For An Action Film by Owen2(m): 5:25pm On Jan 04, 2013 |
Good one. I'll bookmark this. I might need it someday. |
Re: How To Build An Action Hero Body For An Action Film by nollywood20: 5:50pm On Jan 04, 2013 |
*Owen*: Majority of the guys in Nollywood need to have this, because they have no formal training regime.
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Re: How To Build An Action Hero Body For An Action Film by Owen2(m): 10:08am On Jan 05, 2013 |
You're right bro. Not too many of them care for production value anyway. |
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