The Workout Jude Law Used to Bulk Up for 'The Rhythm Section'

In The Rhythm Section, Jude Law plays retired-yet-still-deadly British Secret Service agent Ian Boyd, who mentors Blake Lively’s Stephanie Patrick on her journey to becoming a vigilante assassin. For the role, Law had to look convincing as former military muscle, which meant bulking up in all the right places, which he did with long-time trainer Johnny Silmon.

“Jude always puts a good shift in,” says Silmon. In addition to their five sessions a week, Law does an additional two or three on his own. “For the project it wasn’t about hitting a number, it was about making him feel comfortable as an enforcer.”

Daniel Craig’s ‘No Time to Die’ Strength and Conditioning Workout

The program that Silmon designed for Law included eight weeks of bulking and 12 weeks of more quick-moving, functional exercises utilizing kettlebells or hammers. This is a sample day from the bulking phase, where they integrated Olympic lifts and heavy cable work. During this process they were able to put 5 to 7 pounds of muscle on Law, further defining his shoulders and core.

The Triset Workout That Transformed Jude Law Into a Secret Service Agent

Warmup: Start the workout with 3 minutes of jump rope and a 10-minute dynamic warmup.

Directions: Perform each exercise indicated in Triset 1 consecutively, taking 15 seconds rest in between. When you get to the third exercise, rest for 60-90 seconds, then repeat from the top for a total of 3 or 4 rounds before moving on to Triset 2. Repeat until all trisets are complete.

Why Intermittent Fasting May Be the Best Diet Plan

Workout Finisher and Cooldown: End the session with 3 minutes of heavy bag striking, 3 minutes of focus pad work, and 3 minutes of jump rope. Cool down with a light jog and 10 minutes of stretching.

The Rhythm Section is now available on digital, Blu-Ray, and DVD.

The Beginner’s Guide to Yoga for Men

Triset 1

A. Cable Rear Delt Flyes x 12 reps

Face a dual pulley machine, feet planted hip-distance apart. Grasp the handle of the right pulley in your left hand and the handle of the left pulley in your right hand. The cables will cross. Step back slightly to feel tension in the cables. Open your arms and squeeze your shoulder blades together. Maintain straight arms with a slight bend in the elbows. Pause, then release to start. That's 1 rep. Repeat.

Christopher Bailey

Triset 1

B. High Barbell Pulls x 12 reps

Place your feet shoulder-width apart and stand so your shins are roughly two inches away from the barbell. Send your hips back to hinge forward and bend your knees as you grab the barbell with an overhand grip, hands wider than shoulder-width apart.  Lift the barbell so it's just above your knees, to start. Explode up, extending through your hips to pull the bar up to chest level. Slowly lower back to the start position. That's 1 rep. Repeat.

Pro tip: Think about spreading your elbows wide apart and pulling the bar back more so than high.

Beth Bischoff

Triset 1

C. Lateral Raises x 12 reps

Stand tall with your feet hip-width apart, holding a pair of dumbbells at arms’ length by your sides, palms facing in. Maintaining a slight bend in your elbows, raise your arms directly out to your sides until they’re at shoulder level, with palms facing down at the top of the movement. Slowly lower the weights back to the starting position. That's 1 rep. Repeat.

James Michelfelder

Triset 2

A. Reverse Cable Flyes x 12 reps

Adjust the weight of a cable machine to a medium resistance (50 to 80 pounds, to start) and a midrange setup. Grab the handles, then turn to face away from the machine, coming into a staggered stance. Bend slightly at the knees, then push your arms forward to start. "Fly" arms to the sides, bending elbows slightly, until fists are in line with chest. Return back to the starting position. That's 1 rep. Repeat.

James Michelfelder

Triset 2

B. Low Cable Pullovers x 15 reps

Attach a straight bar extension to the low cable pulley and place a bench in front of the machine. Lie down on the bench on your back with your head closest to the cable machine. Either lean back and grasp the straight bar extension with an overhand grip,  palms facing you or have someone pass it to you. Keeping your arms straight, engage your core and take the weight off the stack. This is the starting position. Slowly pull your hands up and across the top of your head until they're angled at around 45 degrees toward your feet. Pause, then lower the weight back to the starting position. That's 1 rep. Repeat. (Note: Image shows traditional pullover with dumbbells)

Justin Steele

Triset 2

C. Dips x 12 reps

At a dip station, or using two stacks of plyo boxes on either side, press up and tuck legs to start. Keeping chest slightly tipped forward, bend elbows to dip as low as you can, aiming for hands to be parallel to pecs. Reverse to start. That's 1 rep. Repeat.

Beth Bischoff

Triset 3

A. Cable Curls x 12 reps

Stand at the cable machine between the two low pulley extensions. Grab the handles with an underhand grip, then take a step forward. Your arms should be fully extended and slightly behind your body. Keeping your elbows fixed, slowly curl your arms up, squeezing your biceps at the top of the movement, then slowly lower the weight back to the starting position. That's 1 rep. Repeat.

Beth Bischoff

Triset 3

B. Alternating Hammer Curls x 12 reps each side

Grab a dumbbell in each hand with palms facing in, arms extend down at your sides. Stand with feet shoulder-width apart, keeping your knees slightly bent and abs drawn in tightly. While keeping your elbows locked in at your sides, slowly lift your left arm in an arc-like motion toward your left shoulder. Squeeze your bicep throughout and hold for a count at the top of the curl. Slowly lower to the start position. Immediately perform a curl on the opposite arm. That's 1 rep. Repeat. (Note: Image depicts traditional hammer curl)

Marius Bugge

Triset 3

C. Lying Tricep Extensions x 12 reps

Grab an EZ bar (or dumbbells), then lie back on a flat bench with feet planted firmly on the floor. Press the bar over your chest, then let your upper arms drift back to about a 45-degree angle. Bend your elbows to lower the bar behind your head, feeling a stretch in your triceps. Hold for a count, then extend through your elbows to return to the start position. That's 1 rep. Repeat.

Pro tip: Keep your elbows in line with your wrists throughout.

James Michelfelder

The post The Workout Jude Law Used to Bulk Up for 'The Rhythm Section' appeared first on Men's Journal.

from Men's Journal Latest Health & Fitness News https://ift.tt/3bJ1597