Official Erik KilLmonger Workout
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Day 1 Chest, Tris
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Day 2 Back, Bis
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Day 3 Legs, Abs
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Day 4 Chest, Arms, Abs
Killmonger Workout
Day 1
To become the expert fighter and physical match to his rival Black Panther, Michael B. Jordan improved upon his training for "Creed" to become Erik Killmonger
The incline dumbbell bench press is an upper-body strengthening exercise that targets the chest, shoulder, and triceps. The inclined position increases the exercise's emphasis on the upper chest and shoulders. Using dumbbells allows for a greater range of motion and can help prevent any strength imbalances on either arm. Set an adjustable bench to an incline of 30-45 degrees. Lie on your back on the bench and hold a pair of dumbbells directly above your shoulders with your arms fully extended. Pull your shoulder blades together, and slightly stick out your chest. Lower both dumbbells to the sides of your chest. Pause, and then press the dumbbells back to the starting position.
"Lie down on a flat bench with a dumbbell on each hand resting on top of your thighs. The palms of your hand will be facing each other.
Then using your thighs to help raise the dumbbells, lift the dumbbells one at a time so you can hold them in front of you at shoulder width with the palms of your hands facing each other.
Raise the dumbbells up like you're pressing them, but stop and hold just before you lock out. This will be your starting position.
With a slight bend on your elbows in order to prevent stress at the biceps tendon, lower your arms out at both sides in a wide arc until you feel a stretch on your chest.
Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, the arms should remain stationary; the movement should only occur at the shoulder joint.
Return your arms back to the starting position as you squeeze your chest muscles and breathe out.
Tip: Make sure to use the same arc of motion used to lower the weights.
Hold for a second at the contracted position and repeat the movement for the prescribed amount of repetitions.
Variations: You may want to use a palms facing forward version for different stimulation."
Hold a tight plank position on the ground and look forward. .
Drop down until your chest touches the ground. .
Come up and return to plank.
Hold a dumbbell in each hand and bend your hips back until your torso is parallel to the floor. Keep your lower back flat. Bend your elbows and tuck your upper arms to your sides.
From there, extend your elbows and raise the weights behind you, squeezing your triceps.
"Using the cable maching and the straight bar OR v bar attachement, set the attachment to the highest setting, so that you have to pull down on the cable to move the weight.
Grip the attachment with palms facing down.
Pull the attachment down so that your arms are bent at a 90' angle, with your elbows tucked to your sides.
This is the starting position.
Push the attachment down so that your arms are fully extended.
Return to the 90' position.
"
Set two benches beside each other and about three feet apart. Sit on the edge of one bench, positioning the hands beside the hips while placing your feet on the opposite bench. Grip the bench and press through your palms, driving your hips upward to starting position. Be sure your arms are fully extended and the elbows are locked out. Slowly lower your hips by bending the arms at the elbow until they form a 90-degree angle. Pause for one second, flex the triceps to return to the starting position.
Killmonger WOrkout
Day 2
To become the expert fighter and physical match to his rival Black Panther, Michael B. Jordan improved upon his training for "Creed" to become Erik Killmonger
Choose a flat bench and place a dumbbell on each side of it. .
Place the right leg on top of the end of the bench, bend your torso forward from the waist until your upper body is parallel to the floor, and place your right hand on the other end of the bench for support. .
Use the left hand to pick up the dumbbell on the floor and hold the weight while keeping your lower back straight. .
The palm of the hand should be facing your torso. .
This will be your starting position. .
Pull the resistance straight up to the side of your chest, keeping your upper arm close to your side and keeping the torso stationary. .
Breathe out as you perform this step. .
Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. .
Also, make sure that the force is performed with the back muscles and not the arms. .
Finally, the upper torso should remain stationary and only the arms should move. .
The forearms should do no other work except for holding the dumbbell; therefore do not try to pull the dumbbell up using the forearms.Lower the resistance straight down to the starting position. .
Breathe in as you perform this step. .
Repeat the movement for the specified amount of repetitions. .
Switch sides and repeat again with the other arm.
Sit down on a pull-down machine with a wide bar attached to the top pulley. .
Make sure that you adjust the knee pad of the machine to fit your height. .
These pads will prevent your body from being raised by the resistance attached to the bar. .
Grab the bar with the palms facing forward using the prescribed grip. .
A narrower or wider grip slightly changes which back muscles are activated during the movement. .
As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. .
This is your starting position. .
As you breathe out, bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back. .
Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. .
The upper torso should remain stationary and only the arms should move. .
The forearms should do no other work except for holding the bar; therefore do not try to pull down the bar using the forearms. .
After a second at the contracted position squeezing your shoulder blades together, slowly raise the bar back to the starting position when your arms are fully extended and the lats are fully stretched. .
Inhale during this portion of the movement.
Can be peformed with dumbbells or barbell. Grasp the bar overhand at shoulder width and let it hang in front of your thighs. Bend at the hips and lower your torso until it's nearly parallel to the floor. Bend your knees a bit to take tension off your hamstrings. Squeeze your shoulder blades together and pull the bar to your belly.
"While seated, hold onto two dumbbells, palms facing forward, curl the weights up to your chest, bending at the elbow.
You should feel this in your biceps.
Try to keep your elbows as close to your sides as possible.
Avoid swaying or using your back or your body to lift the weight.
If you start to do this, go to a lower weight.
"
Stand up with your torso upright while holding a barbell at a shoulder-width grip. .
The palm of your hands should be facing forward and the elbows should be close to the torso. .
This will be your starting position. .
While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move. .
Continue the movement until your biceps are fully contracted and the bar is at shoulder level. .
Hold the contracted position for a second and squeeze the biceps hard. .
Slowly begin to bring the bar back to starting position as your breathe in.
"Stand up with your torso upright and a dumbbell on each hand being held at arms length. The elbows should be close to the torso.
The palms of the hands should be facing your torso. This will be your starting position.
Now, while holding your upper arm stationary, exhale and curl the weight forward while contracting the biceps. Continue to raise the weight until the biceps are fully contracted and the dumbbell is at shoulder level.
Hold the contracted position for a brief moment as you squeeze the biceps. Tip: Focus on keeping the elbow stationary and only moving your forearm.
After the brief pause, inhale and slowly begin the lower the dumbbells back down to the starting position.
Repeat for the recommended amount of repetitions.
Variations: There are many possible variations for this movement. For instance, you can perform the exercise sitting down on a bench with or without back support and you can also perform it by alternating arms; first lift the right arm for one repetition, then the left, then the right, etc."
Killmonger WORKOUT
DAY 3
To become the expert fighter and physical match to his rival Black Panther, Michael B. Jordan improved upon his training for "Creed" to become Erik Killmonger
Stand with your feet hip width, holding a dumbbell in each hand. Step forward with one leg and lower your body until your rear knee nearly touches the floor and your front thigh is parallel to the floor.
Rest your upper back on a bench and place your feet on the floor close to your butt. Brace your abs and raise one leg off the floor. Lower your hips until your butt nearly touches the floor and drive your heel into the floor to raise your hips up to level again.
"Can be done standing, seated or lying down (there are various machines).
Set the weight, and like the extensions, adjust the pads so that everything is comfortable.
Lift the weights by bringing your heels toward your glutes.
"
"(AKA Straight or Stiff leg deadlift) Using a barbell or smith machine, stand with your feet just inside shoulder width apart.
Hold onto the barbell with your hands just outside shoulder width apart, hanging in front of your hips.
Keep your knees slightly bent throughout the entire movement.
Bend over by using your hips as hinges, keeping your back straight.
The bar should stay in a straight line, grazing the front of your thighs/knees/shins as your bend further forward.
Once you get to a point where your back starts to bend, or you feel tension in your hamstrings, return to starting position.
This should feel more like a stretch.
"
"Begin with the barbell supported on top of the traps.
The chest should be up and the head facing forward.
Adopt a hip-width stance with the feet turned out as needed.
Descend by flexing the knees, refraining from moving the hips back as much as possible.
This requires that the knees travel forward.
Ensure that they stay align with the feet.
The goal is to keep the torso as upright as possible.
Continue all the way down, keeping the weight on the front of the heel.
At the moment the upper legs contact the lower legs reverse the motion, driving the weight upward."
Killmonger Workout
Day 4
To become the expert fighter and physical match to his rival Black Panther, Michael B. Jordan improved upon his training for "Creed" to become Erik Killmonger
0 "Lie down on a flat bench with a dumbbell in each hand resting on top of your thighs. The palms of your hands will be facing each other.
Then, using your thighs to help raise the dumbbells up, lift the dumbbells one at a time so that you can hold them in front of you at shoulder width.
Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. The dumbbells should be just to the sides of your chest, with your upper arm and forearm creating a 90 degree angle. Be sure to maintain full control of the dumbbells at all times. This will be your starting position.
Then, as you breathe out, use your chest to push the dumbbells up. Lock your arms at the top of the lift and squeeze your chest, hold for a second and then begin coming down slowly. Tip: Ideally, lowering the weight should take about twice as long as raising it.
Repeat the movement for the prescribed amount of repetitions of your training program."
0 Hold a tight plank position on the ground and look forward. .
Drop down until your chest touches the ground. .
Come up and return to plank.
0 0
#REF! "Lie down on a flat bench with a dumbbell on each hand resting on top of your thighs. The palms of your hand will be facing each other.
Then using your thighs to help raise the dumbbells, lift the dumbbells one at a time so you can hold them in front of you at shoulder width with the palms of your hands facing each other.
Raise the dumbbells up like you're pressing them, but stop and hold just before you lock out. This will be your starting position.
With a slight bend on your elbows in order to prevent stress at the biceps tendon, lower your arms out at both sides in a wide arc until you feel a stretch on your chest.
Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, the arms should remain stationary; the movement should only occur at the shoulder joint.
Return your arms back to the starting position as you squeeze your chest muscles and breathe out.
Tip: Make sure to use the same arc of motion used to lower the weights.
Hold for a second at the contracted position and repeat the movement for the prescribed amount of repetitions.
Variations: You may want to use a palms facing forward version for different stimulation."
0 Hold a tight plank position on the ground and look forward. .
Drop down until your chest touches the ground. .
Come up and return to plank.
0 "While seated, hold onto two dumbbells, palms facing forward, curl the weights up to your chest, bending at the elbow.
You should feel this in your biceps.
Try to keep your elbows as close to your sides as possible.
Avoid swaying or using your back or your body to lift the weight.
If you start to do this, go to a lower weight.
"
0 0
0 Hold a dumbbell in each hand and bend your hips back until your torso is parallel to the floor. Keep your lower back flat. Bend your elbows and tuck your upper arms to your sides.
From there, extend your elbows and raise the weights behind you, squeezing your triceps.
#REF! Set two benches beside each other and about three feet apart. Sit on the edge of one bench, positioning the hands beside the hips while placing your feet on the opposite bench. Grip the bench and press through your palms, driving your hips upward to starting position. Be sure your arms are fully extended and the elbows are locked out. Slowly lower your hips by bending the arms at the elbow until they form a 90-degree angle. Pause for one second, flex the triceps to return to the starting position.
#N/A #N/A
0 Lie back on the ball with feet shoulder-width apart on the floor. Your lower back should be supported by the ball. Place your hands behind your ears and tuck your chin.
0 "Position your body on the vertical leg raise bench so that your forearms are resting on the pads next to the torso and holding on to the handles. Your arms will be bent at a 90 degree angle.
The torso should be straight with the lower back pressed against the pad of the machine and the legs extended pointing towards the floor. This will be your starting position.
Now as you breathe out, lift your legs up as you keep them extended. Continue this movement until your legs are roughly parallel to the floor and then hold the contraction for a second. Tip: Do not use any momentum or swinging as you perform this exercise.
Slowly go back to the starting position as you breathe in.
Repeat for the recommended amount of repetitions.
Variations: As you become more advanced you can start to rotate your pelvis forward at the top of the movement to really engage the lower abs. You may also straighten your legs to increase the difficulty of this movement."
0 Bend your hips and knees so that your knees are near your chest and then crunch your torso off the floor. Extend your legs while you raise your arms overhead—keep your shoulder blades off the floor.
0 "Lie faceup on the floor with your legs and arms straight. Hold your arms straight above the top of your head. In one movement, simultaneously lift your torso and legs as if you’re trying to touch your toes. Lower your body back to the starting position"
0 Lie on your back and extend your legs. Bend your right hip and knee 90 degrees while you perform a situp, swinging your left arm forward and right arm back. Repeat on the opposite side. Perform the reps rhythmically so the motion looks like you’re sprinting.
The Killmonger workout Basics |
HOw to intensify an already intense workout |
| Reverse Ladder
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Michael B. Jordan was already enduring an intense workout regiment for Creed when he started training for Black Panther. To prevent any plateau's, he incorporated hypertrophic strategies of working the same muscle group out multiple times through out the week, pairing complimentary muscles like back and biceps, and incorporating reverse ladder repetitions with multiple sets.
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