Daniel Craig Workout - The Original & Ultimate
Daniel Craig, as seen in the new James Bond 007 film Casino Royale, is getting a great deal of press and attention from the ladies due to his physique and demeanor.
If you want to follow suit then fear not, we are here to help with Daniel Craig’s workout and exercise routine used in preperation for the movie.
Good luck with the real Daniel Craig Workout !
This workout and series of exercises was devised by Daniel Craig’s personal trainer assigned to him for the film, Simon Waterson, who also trained Pierce Brosnan, Denise Richards and Halle Berry.
You too can look like this - Nobody will kick sand in your face again
Dips
Lower your body until your elbows reach 90 degrees, this is one repetition.
When you can do 5 sets of ten add some weights to your waist
Pull Ups
One of the hardest exercise routines but one of the most beneficial.
If you struggle initially just start with half repetitions
Lateral Raises
Don’t keep the arms directly straight and by your side.
It causes too much pressure on the rotator cuff
Bend arms and have them face forward slightly
Press Ups
A classic exercise to build muscle in the upper body
Can be done anytime, just don’t lock out the elbows
How Daniel Craig got himself prepared and his body building regime in his own words
“I gave up smoking and exercised 5 times a week. At weekends I ate and drank what I liked.
The work out lasted only 45 minutes but we didn’t stop. Circuits, lifting, working weights and lots of pull ups. I can now bench press my own weight.
I told my personal trainer, Simon Waterson, I’ve got to look like I could kill someone when I take my shirt off”
See Also Our Training Programme used by Jason Behr in Skinwalkers
And Jason Statham
© Notice: these pictures are copyright from GQ magazine. And in that spirit we are pleased to promote them and recommend their fine publication to all.
The routine is the work of Simon Waterson wo now has the full version published, something we recommend to buying. You’ll note numerous comments below endorsing it
Jordan said,
November 22, 2006 @ 2:01 pm
Fine bod, but still think he should get some ‘Gel filled shorts!’
Ha Ha….. Rod - who is now already starting to look like Daniel Craig after following this series of exercises…. Ha Ha
“I gave up smoking and exercised 5 times a week” DC
??!! Exercise does not consist walking to the wine rack and opening a bottle of Claret Rod!!
Rod said,
November 22, 2006 @ 2:28 pm
Jordan
you are so cruel !
Sadly, the current resemblance I am talking about between DC and myself is in the shorts department
I understand your cynicism Jordan, re the exercise, I am keeping it up though and wait for this ……….
Last night I only had 2 glasses of wine !!!!!!!!!
Best
Rod
Paul J. Siegel said,
December 4, 2006 @ 11:55 am
This has to be the most straight-up (to your face) workout routine I’ve encountered so far to achieve such physique results. I honestly am not much into Ahnuld’ng myself, but to simply just have something period. Right now, it’s Monday, 03:53 hrs. I am preparing myself to go outside for a mild 4-5 mile run, and during my day, I will give the D.C. program a try. 45 minutes sure sounds reasonable to me. Thanks for the feedback on the workout, and keep up the good work.
Paul J.
P.S. I will come back within a few days (possibly weeks) to keep you all posted on the effectiveness of this program to me. Have a great week now.
Rod said,
December 4, 2006 @ 12:20 pm
Hi Paul
that is exactly what I thought, I did the article for 2 reasons, one it fitted what has been talked about on here and secondly it seemed very worthwhile in it’s own right.
I too have been following it of late, though not to the tune of 5 mile runs I am sorry to say.
Pleased you found the site of some interest and thanks for takiung the time to post, you are always more than welcome to do so again, on any topic
All the best
Rod
michael007 said,
December 10, 2006 @ 7:43 pm
hiya rod can you please send me a actaully workout sheet and a diet for me to eat to react my goal quicker
thanks mick
michael007 said,
December 10, 2006 @ 7:44 pm
can you e-mail it to me please
Rod said,
December 11, 2006 @ 8:19 am
Hi Mick
thanks for the comment, sadly I don’t have the information you are looking for
Regards
Rod
Chris said,
December 19, 2006 @ 5:10 pm
What about legs? Any squats, leg press? Or is it just lots of running?
Rod said,
December 19, 2006 @ 5:52 pm
Hi Chris
the workout also calls for squats and lots of cardio work on a bike
Regards
Rod
Ivo Gomes said,
December 19, 2006 @ 10:47 pm
hi Rod,
i recently saw Layer Cake and Casino Royal…so i coul apreciate the physic difference in Daniel Craig!Good Work. But i don´t bielive that he just made this simple workout 5 times a week…just one exercise for each group…?? how can he have such a stong abdominal without any exercise for this muscle?
Merry Cristhmas,
Ivo Gomes
Ps: i´m also a personal trainer (1 year experience)
San Francisco said,
December 20, 2006 @ 5:24 am
Hey Rod,
What was the diet like that you had Craig on? And what about stretching sore muslces, does that help you recover faster?
Thanks a lot.
Rod said,
December 20, 2006 @ 8:03 am
Ivo
thanks for the comment, much appreciated. Take a loook at Tomb Raider, you’ll see in there he looks extremely fit.
He is clearly used to doing the work needed for a part and presumably has the type body that reacts positively.
In the article he claimed that to lose fat all he did was cardio on a static bike
Rod
San Francisco
Sadly I don’t have the information or answers to your questions I am afraid
Thanks for commenting though
All th ebest
Rod
San Francisco said,
December 24, 2006 @ 5:42 am
Hey Rod,
Could you tell us what exercises Craid did on which days and for how many sets/reps?
Thanks a bunch
Rod said,
December 24, 2006 @ 8:13 am
SF
according to DC, he did the above for 45 minutes every day of the week except the weekends when he ate and drank what he wanted and did no training.
As to sets and reps, as many as can be managed in that time I expect
Regards
Rod
michael said,
January 4, 2007 @ 7:33 pm
Hiya can you please send us the Bond workout,
thanks
Rod said,
January 5, 2007 @ 8:27 am
Hi Michael
all the information we have about the Daniel Craig workout is above,
Regards
Rod
Stevie said,
January 5, 2007 @ 1:48 pm
Does anyone know what Craigs weight was buy the time he’d completed training for the film? Its just a friend of mine wants to try this out but needs a target wieght to work towards and hes two inches shorter than Craig.
Thanks
Stevie
Rod said,
January 5, 2007 @ 2:46 pm
Hi Stevie
sorry no idea I am afraid
Regards
Rod
breezy said,
January 17, 2007 @ 5:00 am
K, My question is how does one do these at home. If one can’t aquire a pass to the gym per-say? I want to do them but i can’t just be like YAY THE GYM!
Do you have any suggestions on how to go about this excersise being done regularily at home?
Rod said,
January 17, 2007 @ 9:31 am
Breezy
the only problem are the dips and pull ups, everything else can be done at home. Some relatively inexpensive equipment can be bought to get round the dips and pull ups as well.
Otherwise just miss those out
Regards
Rod
breezy said,
January 21, 2007 @ 9:46 am
Awesome, thanks for the advice, I am going to give it a shot, why not right.
Dondee said,
January 21, 2007 @ 8:04 pm
Hi! I wonder if he only did those exersices above and if he did, how could he look so buffed?
Michael said,
August 23, 2007 @ 3:38 pm
Dondee,
A very good PT once told me that muscle will grow when stimulated, regardless of caloric deficit.
To give you an example, I was eating 1500 calories a day as per instruction whilst also lifting hard. After a couple of months, I had lost around 20 lbs of fat, and actually gained a couple of pounds of muscle.
Let’s also bear in mind something that Waterson himself pointed out — if you can do dips and pull-ups easily enough, add weight. I can imagine Mr Craig hauling himself up with killer weight belts. It certainly wasn’t just his bodyweight he was using.
Then there are the armed forces. These kinds of calisthenics are the bread and butter of much of the military. If you open any Navy SEALs workout book — or take a look at the BUD/S preparation booklet for that matter — you will see it is all pull-ups, push-ups and sit-ups. And I think we’d all be hard-pressed to say that any of those guys are scrawny (just check out the physiques of budding SEALs).
Finally, as Rod pointed out, Craig was already a very toned individual, evident in such films as Tomb Raider and Layer Cake. What he effectively did was add muscle to that frame. Given that the guy had around four or five full months in which to add it, I think it is all entirely feasible.
I hope this post has been of some interest.
ALI said,
August 30, 2007 @ 9:31 pm
I honestly think his body has had to do more than just chins and dips.
His body looks like while he’s probably done that, he has also lifted weights as we.. you dont get such good shoulders doing push up and dips.
Adam said,
September 28, 2007 @ 9:11 pm
Hi all
Been wounding how the guy built up so fast. I just have a question. The above program did you go that 5x a week for x number of months ? Did your program have any cardio. I thinking of changing to your program ???
Rod said,
September 29, 2007 @ 9:53 am
Hi Adam
the info I have is that he did 5 days a month, obviously when possible, for 3 months.
Far cardio:
Daniel hit the exercse bike got his pulse rate up and kept it there for as long as possible.
He used this solely for overall fitness and fat stripping
That’s all the info I have Adam - hope it helps
Regards
Rod
Adam said,
October 1, 2007 @ 10:51 pm
Thanks
One thing ?
Do you think he did the cardio on after or before his weight seassion, or did he split them up i.e morning and night ???
Rod said,
October 2, 2007 @ 8:35 am
I don’t have that information sorry Adam, my guess would be after after the weights though.
lisa said,
October 11, 2007 @ 11:48 pm
Nice site Rod!I most especially enjoyed the Daniel Craig picture,wow!Why do you say you’re ugly?Bet that’s to get more girls huh?Smart approach.Say ;if I may be so bold as to ask,how old are you ?I’m 43 and quite cute or maybe I should say I’m ugly ? Talk to you later Rod!
Lisa
Rod said,
October 12, 2007 @ 8:48 am
Hi Lisa
thanks for the comment and welcome to the site.
I’ve just checked the ‘About Me’ page and it doesn’t state my age, thanks for pointing it out, I’ll edit the page.
I’m 42 but I don’t feel like it - more like 67 this morning
Regards
Rod
Adam said,
October 17, 2007 @ 1:02 am
A budding romance
Clark said,
October 31, 2007 @ 11:36 am
Hey Rod like the site!
As a Gym instructor and personal trainer my views on Daniel Craig’s workout is that he would of used a training program that consists primarily of compound weight training exercises (such as Bench presses, Squats, Deadlifts, clean and pressing) and with reguard to his cardiovascular training i would presume he did high intensity work (Sprinting and circuit work) as this promotes more fast twitch fibres and encourages muscle growth and explosiveness!
He would of also done a lot of functional core stability work (balancing exercises, med ball exercises, swiss ball exercises) this would of given him a good solid set of abdominals which help to give him that solid look!
Sample Craig Workout:
MONDAY/WEDNESDAY/FRIDAY
Clean and press 3x 8
Bench Press 3x 8
Squat 3×8
Chin ups 5x failure
Dips 5x failure
Bicep curl (alternating dumbell) 3×8-10
Pressups
swiss ball crunches
wood chops (with a kettle ball)
TUESDAY/THURSDAY
EIther a sprinting workout or an interval workout - high intense run for 1 min then walk/jog for 2 mins for about 20 mins
A strech routine as well
please let me know wot you think mate
Rod said,
October 31, 2007 @ 3:13 pm
Hi Clark
it all sounds very good to me, thanks for the great contribution
All the best
Rod
Clark said,
November 1, 2007 @ 10:15 am
If any of you guys are unsure of how to execute certain exercises or not sure wot a certain exercise is, check out this amazin web site:
http://www.exrx.net/Lists/Directory.html
Simply click on the name of the body part you are interested in under the EXERCISES section and it will give you a list of all the exercises for that body part and also show you how to perform each one with a little video and a full exaplanation. So dont risk injurying yourselves on those deadlifts that your unsure about check out the site, cheers
Clark
Michael said,
November 1, 2007 @ 6:42 pm
I found Michael’s comment on the 1500 calories quite interesting and helpful.
Dan said,
November 12, 2007 @ 9:53 pm
Hi Rod,
Just wondered what the views on alcohol consumption and muscle building are? I’m currently drinking one or two glasses of wine 3 times a week and due to me being a student I would have one blow out a week with my friends….how much will this effect my projected muscle growth?
Regards,
Dan
Rod said,
November 13, 2007 @ 8:24 am
Hi Dan
as far as my limited knowledge extends I don’t believe the amount you mention drinking will affect you in any way, certainly not in the growth of muscle.
The danger with alcohol (other than over the top amounts) is the sugar which leads to weight gain.
In fact, a couple of glasses of red wine a night seems to be regarded as beneficial
Regards
Rod
Paul J. Siegel said,
November 17, 2007 @ 1:40 am
Rod,
It’s been quite a while since the last post I did on here. Over he course of the months, I’ve worked out hard, in the process sustained a lower back injury (not related to the D.C. workout, but to a minor vehicle accident), and have once agai (just 1 week ago) returned to the gym.
As I attempted the D.C. program along with some minor workout additions of my own, let me tell you, three weeks passed - and the feeling alone of the new body felt great! Once the soreness was no more (during the first week), come the second week, it was incredible. I’d be in-and-out from the free weights room in just under an hour. My skin feeling like it was going to explode given to the muscles being pumped.
Just under one month into it, I got a little carried away in my vehicle and the D.C. workout was no more. (Almost 11 months, keeping in mind that my last post was on Nov. 2006.) But as of this past Sunday, I returned to the gym. The prior D.C. program changed my body dramatically in those short 3 weeks. The only reason right now, which I am still able to maintain a fit body is because I run a mile or two every day - and have been doing so in that time.
But I am back. Hopefully in little time, I will be able to demonstrate the effectiveness to you all (before-and-after) of that this D.C. program can do.
Until then, keep up the good work on the site, Rod, and God speed.
Paul J. Siegel
Rod said,
November 17, 2007 @ 8:43 am
Hi Paul
thanks for the encouraging update, though I am sorry to hear you were laid up.
This page gets a lot of visitors and I’m sure they’ll be interested to read your account and see that this exercise regime actually does work.
Good Luck
Rod
Rob Hughes said,
November 17, 2007 @ 3:18 pm
I have actually comleted the routine put together by Simon Waterson as I purchased the workout from him in full.
I was amazed at the results but it was certainly hard, physically and mentally. The routine he put together for Daniel is around 45 minutes long (weights only) with some abdominal work and a burst of cardio at the end. The total time is around 1 - 1hr 10mins dependent on the individual.
The workout also includes all the dietary advice that Simon recommends as well as mental preparation.
Rob
Rod said,
November 17, 2007 @ 3:57 pm
Rob
thanks for sharing the results and the recommendation, I took out the email address to stop you getting spammed to death by email harvesters.
Purchasing the full workout sounds like a great way to go, thanks for bringing it to both my and other readers attention.
Anyone reading this should take a look at Simon’s site below, it’s highly recommended and purchasing the full workout routine mentioned by Rob is the way to go if you are serious about this.
http://www.simonwaterson.com/homepage/index.htm
Thanks again Rob
All the best
Rod
Rich said,
November 19, 2007 @ 8:52 pm
Anyone followed a specific diet with the workout and what are the recommendations?
Rod said,
November 20, 2007 @ 8:15 am
Hi Rich
thanks fo rthe comment and welcome to the site.
I would check out the comment from Rob Hughes for this info then go to Simon Watersons website where you can buy the whole thing.
That’s the best way I think
Regards
RC
George said,
December 9, 2007 @ 12:11 pm
Hi Rod,
I am 114 kilos and 6 feet tall.. but i have little tummy.. i want to know is can my hands take my weight.. i mean is it ok.. because i really don;t wanna over do it.. i do regular exercise.. but after casino royale.. i always wanted to have a body like craig..
Please do let me know is it ok do this exercise even if being this heavy??
regards
george
Rod said,
December 9, 2007 @ 2:31 pm
Hi George
I’m not really qualified to give such advice I’m afraid but starting steadily should be OK. The pull-ups and dips are quite brutal and presume a certain level of strength and fitness. Concentrating on the weights is probably best as you can tailor the weight accordingly and gradually build up.
Leaning more toward the cardio side initially should shift some weight and make things easier.
Hope this helps a little
Regards
RC
Rei said,
December 15, 2007 @ 5:19 pm
That is a very inspiring article!!!
Thank you very much. I will do the exercises )))
Really this article leaves me with positive state of mind! Good job!
Simon said,
December 26, 2007 @ 11:21 pm
Rob / Rod
Could you please let me know which actual program from Simon Waterson’s site you ordered?
Thanks in advance.
Rod said,
December 27, 2007 @ 9:09 am
Simon
I’ve not actually ordered a program from the site myself I’m afraid.
Sorry I’m unable to help
Steven said,
January 3, 2008 @ 10:22 am
These people always forget the essential problem with ordinary fat people: before working out, you should lose all the visible fat, or you won’t feel the change of weight. WYou can get confused eating less and working out more. When I was obese at 15, I went to the gym for weight-lifting and aerobic programs and I could not see a substantial loss of weight. It was the opposite. I was gaining. Then, a friend woke me up and told me ‘If you want to do things straight, first you get to lose all the fat. Then you can start thinking of working out’.
Rod said,
January 3, 2008 @ 10:52 am
Steven
I could not agree more !
For a start you don’t know where you are until the fat comes off.
Secondly you’ll see little visual muscle gain if you are overweight.
Finally I think the 1st thing should be to be fit, actually getting to look like Daniel Craig is something of a side issue.
Cheers
Rod
Ruffles said,
February 1, 2008 @ 8:06 pm
Just wanted to share my two cents on the workout and say cheers for posting it, Sir Rod!
I’ve followed this for the last month and a half, having already been in reasonable shape and doing some sport and gym intermittently.
I didn’t stick entirely to the letter due to time constraints (had to space it out into two sessions) and having no equipment yet with which to do pull ups.
Wow.
Having adjusted my diet and also running three/four times a week, the results are obvious. If anyone is looking for getting toward that Daniel Craig physique, this workout (even taken just as a basis) is absolutely spot on with no bullshit.
Bring on the summer!
Rod said,
February 2, 2008 @ 9:08 am
Ruffles
that’s great thanks for taking the time to give us some feedback.
It will help others to as well, seeing it does work and is also realistic in as much as it can be fitted inot a ‘real’ life schedule.
All the best
Rod
DC said,
February 5, 2008 @ 10:11 pm
OK, I’m in a bit of a dilemma right now. I am also a great fan of DC and the latest Bond movie, Casino Royale. Inspired by the comments above, I want to try again to possibly lose some weight and adhere to a strict program to get fit. Right now I’m 17 1/2, about 185 lbs, 5′11″. Does anybody have any advice on how to stick to the program, and how to do it properly, i.e. should I lose weight first, or start the program above? I would greatly appreciate any advice!
p.s. I don’t have any equipment as of yet, this will probably affect my program, yes or no?
Rod said,
February 6, 2008 @ 8:29 am
DC
I would concentrate on stripping the weight first. Cardio and a low fat diet will do that.
Still do the muscular side of things, possibly using free weights, as it also helps strip excess weight off.
This is just my opinion and I’m not a qualified instructor but I would strip the weight off priimarily
Rod
Simon said,
February 21, 2008 @ 1:40 pm
As I understand it, the problem with stripping the fat first is that you can greatly lower your metabolism, which means you can’t then eat to build muscle as it all gets stored as fat.
Isn’t it better to build a solid base of muscle which will in-turn burn the fat away? You’ll be getting fitter and burning fat while you’re doing this anyway.. it just probably won’t show on the scales.
I’ve been following a very similar program for the last 6 weeks, and already the fat loss is accelerating on its own. Was nothing for a couple of weeks, but is now just starting to really kick in. I am hoping this will be more permanent and more healthy way to lose the fat, although maybe slightly slower at first.
Rod said,
February 21, 2008 @ 1:57 pm
Simon
there’s something in what you say. A route down the middle may be best.
Weight training is great for stripping weight off but the potential downside is the amount you need to eat to feed muscle growth.
If you are seriously working out then this can of course be balanced out but if not you could end up building muscle which can’t be seen and also carrying excess fat.
As to weight, muscle mass is denser than fat so if you’re putting muscle on and losing fat you could actually be gaining weight so I don’t believe weight per se is really a big issue.
You only need look at your body and you can see any excess fat - so what the scales say is neither here nor there I believe when it comes to assessing fat
What you’re doing seems to be working so I would stick with it. Thanks for sharing the encouraging news and continued success - pleased it’s working for you
Regards
Rod
Simon said,
February 21, 2008 @ 2:13 pm
Yeah, makes total sense Rod.
My view is that, even though during the training you won’t see the muscle, it will then be a lot easier to shift the fat, after you’ve built a solid base, than if you did it the other way round.
My actual weight has just started to drop now, but its minor. But I know I’ve packed on LOADS of muscle in a short space of time, so that, combined with the difference I can visibly see, leads me to believe at least some fat is coming off - although that’s not my initial goal. I’m looking to start stripping fat once I’m confident I’ve got a good solid base of muscle to work on.
Thanks again for this. It was this page that inspired me to get onto all this, and I can honestly say I’ve never felt better.
Anthony Henderson said,
February 27, 2008 @ 5:22 pm
Bench press his own body weight? I hope he means he can do repetitions of it because he looks as though he only weighs 200lbs. I think he could probably bench about 270lbs for one rep which is a very large weight for someone of his size.
And the way he exercised, in 45min sessions, is the way to build muscle. There’s no point spending an hour and a half at the gym and taking your time; hit the weights hard, train to failure and eat a high protein diet and you too will begin to look ‘as though you could kill someone’. Peace out.
DC said,
March 4, 2008 @ 1:33 am
Thank you everyone for the comments above. I think I will adhere to what you guys said about probably lifting first, and as that progresses, the fat will start to burn off. I’ll see how this works out in the end. Again, thank you for the helpful input!
Thomas said,
May 6, 2008 @ 1:53 am
Rod i was wondering wat kind of ab workouts DC did and if maybe you could tell me how to get the same results if im not fully functional in my left arm
Rod said,
May 6, 2008 @ 8:04 am
Thomas
I’m not sure exactly though he does say he simply used and exercise bike for fat stripping.
I would imagine plenty of cardio to strip the fat and some form of sit ups which work for you in your situation will do the trick
Regards
Rod
Mike Smith said,
June 19, 2008 @ 10:38 pm
Hi Rod,
This is a really great site. Couple of questions for you :
My Gym can get really busy so getting access to all the equipment one after the other can be hard, is it safe to assume that as long as Im pushing the right weight and doing each exercise ( where possible or similar ) with minimal rest I will build some muscle??
Also, I run 10k at the start of each session ..is this too much??? I can run it ‘in the fat burning zone ‘ quite easily……or should I switch to the bike???
Rod said,
June 20, 2008 @ 8:34 am
Hi Mike
thanks fo rthe comment and welcome to the site.
I’m not really qualified to give advice but ultimately if you are shifting weight then you will build muscle. When you read the intricate methods suggested in the magazines etc I always take them with a pinch of salt. I don’t suggest they don’t do anything just that they do very little.
The more weights you move, combined with the right diet, the stronger you’ll get !
As to the cardio, again however you get your heart rate up doesn’t really matter.
It sounds like you need little in the way of advice or help from anybody, congratulations Mike
All the best
Rod
Mike Smith said,
June 20, 2008 @ 9:40 pm
Thanks Rod,
Your right about the magazine articles - the more you read the more confused you become!!!
Thanks for the prompt reply…
Mike
Personal Trainer Chris said,
June 27, 2008 @ 11:41 pm
If you want to get a ’stronger’ physique then you need to be lifiting weights to ‘failure’. Not until you cant be arsed… find out how much weight you can lift 10 times and 10 times only. Make a note of it and when you perform that exercise do 3 sets of 10 repetitions.
Top tip is do not have 3 minutes rest after each time you do a set, you will only waste time and it will not have the desired effect.
If you are doing chest, say dumb bell presses, then do all ten then go straight into 10 latissimus dorsi exercises - seated rows for example. Once you have done them, rest 60 seconds and go again. Do this for two sets to start off. after 4 weeks up it to 3 sets. Then increase the weight only - by 10% - and keep your reps, sets and recovery time the same throughout.
Oppose your muscles in the following manner
Chest and Back
Quadriceps and Hamstrings
Biceps and triceps
Shoulders and trapezius.
Good luck and STICK TO IT!!! a training lifestyle is for life, not just summer!
Mike Smith said,
July 1, 2008 @ 10:53 pm
Thanks for the input Chris,
Ive started the plan ( slightly adapted to fit my gym ) and the biggest difference i have made is to the rest time i take between sets - needless to say now that i have reduced it to less than 60 secs - i am sore!!!! Obviously waiting about for a few mins - like you pointed out - has been having a negative affect.
Ive also cut down the running and slotted in a 20min session on the rower - again, what a difference!
Lesson learned here is to keep mixing it up and not be pleased with myself that ive spent hours in the gym when in reality alot of that time was probably spent sitting around doing bugger all!!!
Mike
Paul said,
July 2, 2008 @ 10:45 am
So just to be cliear Rod, what DC did was to do Dips (chest, triceps) Pull ups (back, shoulders), Lateral Raises (shoulders), press ups (chest, back, shoulders), all of which was 45min or so. Then he followed it up with running or stationary bike for about an hour. 5 times a week, 3 months. Is this fair recap of the training or did I miss something? I’ve been in gym for 6 months, a mish mash of programs but now enough to feel fit. I’m lacking the abs definition, even though I can do very tough excercises, so it’s about stripping fat - hence curiousity about his cardio program. Appreciate your help, great site.
PS. I only couple of months ago discoverd what a super excersize the dips are - pull ups are stil hard for me but i can do 3×8 of Dips and results show so quickly. So I sense this is a very good workout based on pullups and dips alone!
Rod said,
July 2, 2008 @ 5:10 pm
Hi Paul
pleased you like the Daniel Craig workout routine and that it helped.
What you say is correct, as for cardio it was mostly done on an exercise bike and getting the heart rate well up, that strips the fat very quickly.
Good luck with it Paul
Regards
RC
Sam said,
July 12, 2008 @ 11:46 pm
Ok , so im a first time poster and since reading this probably a long time reader
I am 18 years old , i weigh around 9 - 10 stone ish .
Go to the gym a little just to keep up the definition , but to be honest , its time to stop being a boy.
Was flicking through his images ( wanted to find Quantom of Solace info ) and spotted this article.
Now , ive been reading up on his workout and routine and its basically pretty straight forward , im guessing i just fit as many reps and sets into these 45 minutes as i can.
Eat correct and just be health conscious . Going to give it a try over these coming weeks im off college , so i will definitely keep you posted on how things are going , with weight and size and definition.
Rod said,
July 13, 2008 @ 9:09 am
Hi Sam
thanks for the great comment and look forward to hearing the results.
That is the beauty of the Daniel Craig Workout, it is so realistic and ‘do able’
Good luck with it Sam
Cheers
Rod
Jules said,
August 7, 2008 @ 3:58 pm
Hi Rod,
Does this mean that there is no certain amount of sets for the exercises during the 45 minutes? Also there is no information upon D.C’s abs, surely he would have had a separate routine to achieve these results.
Rod said,
August 7, 2008 @ 4:17 pm
Hi Jules
sets will be defined by personal strength and fitness.
For fat stripping and tone DC simply claimed to have used the static exercise bike and got his heart rate up to the fat burning stage.
I doubt there was a specific routine for abs because if you look at him in Tomb Raider he was far more ripped then !
Gregory said,
November 1, 2008 @ 7:08 am
Cool article Rod.I’ve been fooling around with a work out something between this and jason stathams. As far as the cardio first or after deal , I say first, it gets your heart rate up and keeps it up while doing the sets. All in all it seems to be a great work out I’m a firm believer in complete body weight control and while i’ve got a long road ahead of me I’ve been learning everythung humanly possible that i can. Good luck to all.
Rod said,
November 1, 2008 @ 8:54 am
Hi Gregory
thanks for taking the time to leave the comments - very much appreciated and welcome to the site !
Sounds like you’re on the right track to me !
All the best
Rod
Paul said,
November 1, 2008 @ 6:56 pm
Hi Rod,
what kind of diet should I using when following DC’s work out. Iv been doing weight training and a little bit of high intensity cardio for the last few months but im still quite skinny. What should I be eating to really pile on the bulk?
Rod said,
November 1, 2008 @ 7:10 pm
Hi Paul
many experts (i’m not an expert btw) are now saying that diet is more important than the exercise, I read claims of 60% diet and 40% weight training when it comes to building muscle.
It’s protein all the way really - all the obvious stuff, meat, fish, eggs etc etc.
DC says he does not diet but I suspect they provide a chef who ensures he eats plenty of good high protein food and also keeping the fats down.
On another point, you mention “high intensity cardio” I would expect this to reduce size in many cases as it will strip away fat - much taken as muscle and bulk is in fact stored fat.
This is only initially of course and will really pay in the end.
Hope this helps a little and best of luck
Rod
Greg said,
November 2, 2008 @ 5:57 am
Paul, If you don’t mind me saying i drink protein shakes all the time and i’ve seen and heard of rumours that daniel craig did as well when he was bulking up. For good muscle gain but not to get to big what they say is whatever your ideal weight is consume that many grams of protein a day. If you want to be 190 pounds. 190g protein i know thats maybe 5 shakes a day plus other foods but thats what the experts say. High intensity cardio is good for actually burning calories. If you want to put weight on I suggest lift weights and go about 60% of your one rep max, work until failure and then do atleast two more sets. You’ll be a monster in no time. Most of this info I’ve gathered from reading Men’s Health.
Jeff said,
November 8, 2008 @ 3:35 pm
Your diet is crucial to packing on the muscle. Don’t abandon your fruits, veggies, whole grain cereals, whole grain breads, quinoa, brown rice, etc. A lot of people overlook the importance of overall kcal intake, especially carbohydrates when taking into account mass gain/ weight gain. If you do not exceed your kcal requirement then your body will not have enough kcal to grow bigger. Protein is great, but carbohydrates give you the energy needed for high intensity training (in the form of glycogen in the liver). If you find yourself struggling to eat more, then try eating nuts and nut butters because they are very kcal dense without a major filling effect.
As for the high-intensity cardio part, sprints are generally accepted as the best “muscle building” cardio. ex: football player.
Nutritionist/Dietitians usually recommend .8g protein per kg body weight for healthy living. So long as this specific macro nutrient falls within 10-35% of your overall kcal intake, you should be well off.
jay said,
November 13, 2008 @ 8:12 pm
hi all just wondered how did DC if you look at him in the film aswell have traps( well.. upper trapezius muscles) so developed if he didnt isolate them, surely the clean and press would be the only compound exercise working these muscles hard, but surely it wouldnt have had such a beneficial effect on its own.
any answers would be appreciated
Bill said,
November 26, 2008 @ 7:20 pm
I’ve been using a DC-style workout for about a year and a half, to add power to my golf game. I have lifted weights heavily in the past…but wasn’t a bodybuilder, or anything. This routine really works! I keep my body weight under control and have good definition throughout my muscles. Two exercises I add, though — situps and 1/2 squats. I do the DC exercises mentioned above, adding a couple of others using body weight and/or light dumbies. Always working to reps of 20+. I make a circuit of these dozen or so exercises. Takes about 10 minutes. Then I do 1-5 more sets. Let me tell you, you gotta sleep a few more hours a night when you work out this way! After circuit, it’s the stationary bike. You can absolutely do this routine every day.
Thanks for the site, Rod.
Rod said,
November 27, 2008 @ 8:33 am
Bill
many thanks for that, really appreciated, as it will be by others reading this I’m sure.
Best of luck with evrything and hope you’ll return to the site
All the best
Rod
Christian said,
December 15, 2008 @ 12:37 pm
Hey guys,
I have lifted weights before, and i still do, mostly cardio workout tho, since i play american football. However i figured its time to build some muscles. Ive read this and all i could find on the internet, but i find it hard to put together a weekly program. If one of you could maybe upload the program you are following? I feels like whatever i piece together doesnt lead somewhere.
I too wanna look like i can kill somebody
Regards
Christian
Salman said,
January 15, 2009 @ 12:57 pm
Rod i am very thin and i want to be taller and as well as gain weight with a perfect teen body.i am 18 years old and 5′5 in height.
Rod said,
January 15, 2009 @ 2:05 pm
Hi Salman
thanks for the comment and welcome to the site.
Good diet and exercise is the key to everything. You’re lucky in being slim as it means you don’t have to work at getting the weight off and all the gains you make with muscle mass will be more readily noticeable.
As to height DC himself is not that tall, 5′10 in fact, so I wouldn’t worry about that - he seems to have done OK !
Best of luck
Rod
Ali said,
January 25, 2009 @ 12:59 am
Hey guys,
Im 17 years old, 6 feet tall and 185 pounds. I hate the way i look so about 6 months ago i took up going to the gym and eating less, more frequently. for about 45 minutes 3-4 times a day this is how my work out looks like.
20 min Elliptical (cardio)
10 min Dumbbell Exercises (biceps, triceps,chest and shoulders)
10 min Core exercises
10 min Lateral Pull downs
I’m not strong enough or lean enough to do chin ups or dips.
It has been a whole 6 months and still i am not losing the flabby fat and i continue to build “chunky” and very “soft” muscle instead of toning (my goal). What am i doing wrong? why wont this work? how can this exercise routine be any different for me?
Any suggestions or comments would be helpful
Matt said,
January 31, 2009 @ 11:43 am
Looking at this exercise program there are some glaring omissions, no leg, back, or abs exercises. However I am glad to see dips and pull-ups included as they are often over looked. People who find pull-ups difficult should in my opinion start on a lat pull-down machine or assisted pull-up. I think it is more beneficial to work through the entire range of motion than to settle for half reps.
I would recommend that anyone who is embarking on a weight training program include squats and dead lifts. Both are best performed with a barbell, squats really need a squat rack to be safe. These are intimidating exercises for beginners so get an experienced lifter to show you how to perform them correctly if you are worried. The advantages of squats and dead lifts is that they stimulate so many muscle groups that your body releases a growth hormone that gives you all-over muscular growth which will assist you in all your other exercises.
To Ali (above), you say that you are 6ft tall and 185 pounds but are struggling to do chin ups or dips, and that you have soft muscle. I 6ft 2 and about 180lbs but am 26 now and with low body fat. When I was you age I was probably 155lbs (skinny), I have always been very lean and struggled to put on weight. But this meant that is was much easier for me to do body weight exercises such as pull ups or dips.
I doubt that you are putting on “soft muscle” you are probably just carrying a little more fat than is optimal at this stage. The fat will cover your muscles giving the illusion that they are larger and softer than the really are. If you can get your gym instructor to take a body fat % reading you may be able to see where you are currently to where you want to be. This might mean changes to your diet, and your current exercise program. It should be noted that everyone has a different body type and different natural strengths. Anyone who has been down the gym for any length of time will attest to the fact that you cannot judge a book by its cover. Some people are just naturally strong for their size and vice versa, but that is not to say that training cannot make a huge difference.
If I had any advice it would be to continue to push yourself. Over my years down the gym I have seen lots of people who fail to make the progress they want simply because they do not push themselves hard enough. If it isn’t difficult you aren’t pushing yourself hard enough! NO PAIN NO GAIN!!! Lol. If you want to do pull ups for instance you will have to train consistently and systematically - if you continue to overload your muscles by gradually increasing the weight you should soon find that you are able to do at least one pull up. This is the same with dips, train by doing chest exercises such as dumbbell and barbell chest press, press ups etc. If you can, get yourself a training partner who knows what they are doing and is going to push you hard.
Additionally at age 17 you are still growing and will not have reached your strength potential. If you keep working hard you will make progress (the only way is up!)
Back to Daniel Craig, he is looking good. However I think he is probably blessed with a naturally aesthetic body. Stating that he is now able to bench press his body weight is less than impressive. This is a feat that even the most average gym goer should be able to achieve….. still I wish I had millions of women fawning over me like they do him!!
Rod said,
January 31, 2009 @ 3:53 pm
Hi Matt,
welcome to the site and thanks for taking the time to leave such a useful and impressive comment, much appreciated.
All the best
Rod
Paul Siegel said,
February 9, 2009 @ 9:35 pm
Rod,
Old-time poster here once again mate. Now, it’s been a while since I posted on here. Hell, it’s been a while since I got off my lazy bum and lifted a gym towel to say the least. School and work got the best of me, and suddenly I’ve made a brutal comeback. One week ago actually.
While on this program, it proved effective (especially for the biceps, deltoids, and back overall) for me, and I would be in and out of the health club in under 60 minutes time. I stopped after 4 months, and have been able to keep those results for almost a year and a half now - but only because as I posted before, I am an avid runner, who ocassionally hits the free weights for at most 15-20 minutes.
Over the course over the past week or so, I’ve re-activated my health club membership once again, as well as have invested in myself on that subject at a high-cost. So far in the last week, I’ve gone from 166 lbs. to 171 lbs. (I estimate a good 3-4 pounds of lean mass. No b/s.)
Morning: Consists of a 580-calorie (54g. Protein/7g. Fat/71g. Carb) mass gaining shake; 2″ capsules of a watered-down HGH supplement, 6″ multi-vitamin caplets, along with 2″ testosterone boosting tablets. Complimented with a mere 700-calorie, low-fat, high-protein breakfast (mostly of organic-origined products), I’m getting quite the power breakfast.
Mid-Morning: A 500-calorie (50 g. Protein/4g. Fat/19g. Carb) protein shake, along with a dressing-free Caesar salad - or equivalent.
Lunch: I make a stop at a local, healthy Chinese food restaurant here in the area, where I order with bowl with nothing but brown rice, broccoli, and the spiciest Kung-Pow Chicken in town. For a drink, I cross the street to the juice bar right in front of it, where I order a medium-sized cup or Orange and Pinneapple juice to go.
Mid-Lunch/Pre-Workout: (1 Hour Before Workout) The same shake I make for myself in the morning (580 Cal/54g. Protein/7g. Fat/17g. Carb), complimented with 2″ testosterone boosting tablets, and 4″ full tablespoons of a liquid-form amino acid supplement (cherry-flavored).
Pre-Dinner Post-Workout: (About 45 Minutes Later) Yet another shake as the one before working out, along with a light dinner, which consists of 3″ skinless chicken legs, 2″ servings of white rice, along with 1″ carrot (sliced), and a 1/2″ cup serving of granola bits for that sweetness craving. About 15 or so minutes before bedtime, 1″ cup of hand-squeezed grape juice and both a calcium (1000mg) and glucosamine gelcap end the day.
Keep in mind, that all of this includes a lot of heavy hydration, along with at minimum 40-50 minutes of weight training (one exercise after-the-other, no pausing for more than 2 minutes time), and about 1 hour of elliptical machine training (at 116-130 heart rate).
The D.C. program very well is the foundation of how I undergo my program - of course with a few added workouts of my own which focus on the targetted areas in the program. Nothing out from the ordinary. (Include: Back-and-Front Barbell Military Presses, Side Dumbbell Extensions (Rotator Cuff/Deltoid Strengtheners), Seated Cable Rows, Machine Deltoid Extensions, and Cable Chest Extensions, to name a few.)
I’ll post a before and after soon for you all to see for yourselves. Promise. Once again, great joob on keeping this site up and running, Rod - and a Good Day to everyone on here.
Paul.
P.S. What is this red-coloured stuff coming out of in my stool? (Just kidding! Sorry.)
Rod said,
February 10, 2009 @ 9:21 am
Hi Paul
thanks for an outstanding comment and welcome back.
Pleased to hear things are on the move again and best of luck with it.
I myself have been slacking off alittle over winter so I need to get cracking as well.
Cheers Paul
Rod
Robbie said,
February 18, 2009 @ 4:01 am
Hey all,
I’m curious 2 know how long he exercised like this from start to finish? and if during his time working out he modified it (included a variety) of workouts with weights etc.
Regards,
Robert
Rod said,
February 18, 2009 @ 10:36 am
Hi Robbie
DC normally starts his traing plans about 3 months before filming actually starts.
They the continue in slightly toned down way throughout filming using a portable gym they provide for him
Cheers
Rod
Don said,
February 19, 2009 @ 4:49 am
Hi Rod,
After seeing Daniel Craig in James Bond I thought I could do the same thing to my body. I surprised myself as a 48 yr old, I am able to do 10 pullups at a time, 15 dips and lots of pushups. This really helped get rid of my “man boops” and my strenght is on the increase but I can’t drop the wieght. I am 5′8″ 178lbs but have a BMI of 26.3. I walk alot, carry my golf clubs but am fat.
Do I need to do cardio?
Don
Rod said,
February 19, 2009 @ 9:17 am
Hi Don
that’s excellent news.
As to shifting weight that’s really all about cardio and eating the right food.
Before embarking on any serious cardio or dietary changes though I would definately recommend a checkup at the doctors Don - just to be sure it’s OK to proceed along those lines.
I myself only do ‘light’ cardio such as walking and cycling.
Best of luck
Rod
Steve said,
March 2, 2009 @ 12:07 am
Well after two and a half years and seeing the film for a third something time and after just having seen Quantum of Solace, I finally noticed Craigs body. I think it’s funny how there seemed to be much anticipation on how Craig would look in the new bond movie. Maybe even more by men than by women.
He looked very good in the previous movie. I think I would’ve like it even better if his trapezius were slightly smaller. I think the rest of his body is near perfect. He shows that a ‘V-line’ doesn’t look good at all. Only bodybuilders and other ‘real man’ men seem to think so, but women certainly don’t.
Somehow his calves look relatively big to the rest of his body. I would like to know his secret! I used to play basketball and my calves always developed for use of upwards motion (jumping). They never got really big despite seperate strength training. Some of the smaller guys where able to develop bigger calves as they needed them for quicker feet and horizontal movement.
How do you develop calves like Daniel Craig? I mean look at that picture, from the front his calves look almost as big as his quadriceps. Oh yeah I also found it interesting that Daniel Craig used to smoke. I was afraid that after three months of inactivity I wouldn’t be able to get in shape again.
Jordan Jax said,
July 7, 2009 @ 4:54 pm
Hey Rod!
I just turned 20 years old, and I have never really spent much time in the gym until about a month ago. I have been following your DC plan for the past month and I am seeing true results. I have never really felt comfortable in my own skin, and this plan is giving me a whole new kind of confidence. Thank you.
what is a good oblique excercise?
-jordan
Rod said,
July 7, 2009 @ 6:39 pm
Hi JJ,
pleased the article of some use and thanks for taking the time to share the results with us - great news that it is woking for you.
As for obliques, all the usual situp crunchies etc work I think. I personally like inclined situps holding a dumb bell on my chest - but I cannot say whether that is best or not - just what I do.
All that said I think if you’re after definition then diet is the key !
You can do all the oblique exercises in the world but unless you strip the fat nothing will really show.
That means no alcohol - and that’s my downfall
Best of luck
Rod
Steve Portaro said,
July 10, 2009 @ 3:13 pm
Great stuff Rod stumbled on your site we must not forget, its Hollywood. Doctors come to your home to inject the finest drugs on earth, including the right amount of HGH for those who buff up in weeks. Who wouldn’t pump 4 months of steroids in their blood get the 5 million then stop?
Yo Adrianne!
Steve said,
August 9, 2009 @ 4:16 pm
re:gel filled shorts
He had just come out of the water…we know the effect that has.
I suppose he could try the Spinal Tap method- a cucumber in foil.
Jan Billian said,
August 25, 2009 @ 7:44 pm
Just my two cents on DC - he was awesome in Casino Royale and QoS, and his physique deeply impressive - especially given the short time he had to prepare for the movie.
However, while everyone will get results from what Rod has posted as a workout routine, it should be noted that your genetic make-up heavily influences what results you get, and Daniel Craig has genes to die for (please witness his gorgeous, full calves also, I’m pretty sure he did not even do specific calves excercises). The question of his bodyweight came up, well, he said “I can now bench press my own body weight”,and in another interview, said “I was like, oh my god, I just bench pressed 180 pounds”… he stands 5′10′’, and 180 pounds sounds and looks very reasonable, I think around that mark was his weight in Casino Royale. Which brings up another interesting point - when Daniel says “I can now bench press my own body weight”, this in itself is not a big deal if you weigh 180 pounds. I wonder what number of reps he could squeeze out with that weight, I’d be heavily surprised if he managed to only bench press those 180 pound 2 or 3 times and still have such an upper body look. I myself can bench press 200 pounds for 10 reps max., and look wiry compared to Daniel (Yes, those damn genes…)
As for you, Paul Siegelman, I enjoyed your postings here also, but when you spoke of Testosterone boosters and a watered down HGH supplement, a warning light flashed… are you talking about natural, non-steroidical products? If you do, and I certainly hope so, spare yourself the cash. Oral HGH activators (often the amino acids Lysin, Arginine and Ornithine) are useless, as are products like Tribulus. And steroids… well, I don’t have to tell you or anyone about their big risks of ruining your health.
Phil said,
November 7, 2009 @ 9:06 pm
Hi Rod I am a 43 yr old male 6ft weighing in at about 209lb/14stone 13lb an ex smoker - quit smoking about 2 months ago….going strong - now interested in joining a gym for the first time in my life!!!
Are you surguesting if I do the above workout and series of exercises, I can seriously have a body like Daniel Craig?
How long would it take me to reach my goals if I attended the gym 3/4 times a week?
Some of my friends tell me because of my age….over the hill at 40+, I would either find it very very hard work or not even get close to the results I am looking for!!??
Thanks
Phil
Rod said,
November 8, 2009 @ 7:30 am
Hi Phil,
I don’t subscribe to being over the hill at 43
The fact is if you eat properly and get plenty of aerobic exercise you’ll strip the fat away.
If you get plenty of protein etc and lift enough weights then you’ll build muscle.
I couldn’t say how long Phil but if you really do stick to it then it will work - food is the real key though
Best of luck
Rod
Paul Siegel said,
November 11, 2009 @ 12:02 pm
Rod,
How’ve you been, ole’ timer? Hopefully all is well and the site is keeping you positively busy. Have you been following your workout program still?
As for myself, currently I stand 5′7″ at 175 lbs., 16% BMI - which via this simple start (the D.C. program), I am now able to max out a bench press of 285 lbs. for a good 4-5 complete reps., and keep everything in proper proportion/symmetry. Just as soon as I get back to the states (currently in the U.K.), I will see to it that I post those before/after pictures I promised. Once again, Rod, this blog topic started what I over-exageratedly refer to as the “pump revolution”.
Jan. Initially I did spend hundreds of dollars in costly over-the-counter supplements (two-months on such frenzy). But after the months passed, I started doing things the right way. (For the record, I never even darerd touched any type of steroid. Out of the question.). But after consulting with a three-time Mr. Olympia, who is based out of my hometown of San Diego, California (U.S.), “The Chemist” himself, Frank Zane - it all changed for me.
Proper eating and dieting was the main key in getting to where I stand today. Heck, I won’t even take a multi-vitamin at this point. I get them straight from the source - the fruits, the vegetables, and even the sun (for my daily Vitamin D fix). Bet it how it will, I am very grateful for having stumbled across this blog via having typed in “Daniel Craig Workout” on the Google search engine back then.
On a side note, has anyone followed Daniel Craig and Hugh Jackman [together] on their theatrical (stage) endeavours? This just came to my attention moments ago! Dear God, I’ve been living under a cave.
Take care now.
In Good Health,
Paul
Rod said,
November 11, 2009 @ 12:38 pm
Hi Paul,
thanks for the update and the encouraging news , I’m sure many people will take heart from it.
I too have come to the conclusion that diet is by far the most crucial aspect - if you’re not eating right then all the weight training in the world won’t work.
I go as far as to say that diet is in fact more inportant than working out !
You can still be slim and healthy without doing much exercise if your diet is spot on.
Sounds like you’re doing better than me Paul and it’s stirred me into making a bigger push now the winter is here - too many days out during the summer
I read about the stage play - it all sounded a little dubious to me !
Thanks again Paul and best of luck
Rod
Ron Plocinski said,
December 1, 2009 @ 2:50 am
Hello
Can you tell me if the exercises you have at the top of your website listed as Daniel Craig’s workout for Casino Royale. You only have dips, pullups, lat raises, and press ups.
Also, If I choose to use this as a new routing for myself, how do I know what type of pounds to use of each of the free weight exercises?
Thanks
Rod said,
December 1, 2009 @ 8:19 am
HI Ron,
that’s the basic routine - the man demonstarting it in the pictures is the actual man who is DC’s personal trainer for the film and who devised the program.
As to weights - that’s simply defined by strength go for a weight that allows between 5 and 10 reps
Best
Rod
Michael said,
December 15, 2009 @ 4:54 pm
Hello Rod,
I am glad I stumbled upon this bog by doing a google search! Can you tell me if DC did 5 x 10 for all exercises listed here? Done everyday?
Thanks and I look forward to the results.
Michael
Rod said,
December 15, 2009 @ 5:17 pm
Hi Michael,
I believe he did work out every day but only for 45 mins or so.
I suspect it’s best to rest certain muscle groups for a day or so if training hard though
Cheers
Rod
Manish Dungarwal said,
March 7, 2010 @ 7:13 pm
i have stopped smoking and really it was very difficult at initial but i made it..now my stamina is good and once again i m able to do heavy weight lifting
nick said,
May 25, 2010 @ 8:49 pm
Rod,
if i dont have access to a gym, are there any exercises that i can substitute for bench pressing, dips, or pul ups?
Rod said,
May 26, 2010 @ 7:14 am
Nick,
you could bench press with dumbells, no quite the same but very effective, especially for shoulders
Pull ups, you can buy pull up bars or frames to use around the house quite cheaply but I don’t know whether they’re any good
Dips, just try and assimilate that in reverse if you like by using dumblells
Best of luck
Rod
ken handley said,
July 3, 2010 @ 10:47 pm
Anyone with a tad of experience in bodybuilding or muscular development in general would see straight away what Daniel Craig did PRIMARILY at least to attain the shape size and look he had in the Bond Movie quoted.He pretty much concentrated on the shoulders arms and chesd(lat pull downs,pull ups,dips)coupled with the main bulking exercise namely bench press and lots of arm work curls,rowing bent over pulls etc. In short he blasted the top half of his body obviously for visual effect in the movie. The rest of his body was largely forgotten except for the abs.His legs do not match his upper body but then if he had concentrated on this his body would have looked too much like a bodybuilder and not what the movie demanded. Incidentally, the shape Daniel attained for this movie is one that can be maintained for life and I mean life. I am nearly 66 and have a similar body which I have maintained with minimum effort and sensible diet and exercise.
James said,
July 12, 2010 @ 7:07 pm
Hey Rod,
Saw the workout and thought wow! I agree with you though Daniel Craig must have some pretty decent genes from working out in the past, he’s definatley used to it!
I like his acting more than his body though!
I personally am a semi-pro boxer and I do a boxers workout, i’d say I look very similer to DC except i’m not as ‘no neck’ as he is. I also have brown hair!
Thanks for the workout, I may try it during the off season.
Regards,
James