Operation Fitness
By Michael Torchia

The Making of an Action Hero

When I was hired to train an actor for an action film, the studio executives would express how important it was to transform their body so they looked like an action hero.

That's why I made the decision to utilize the same method of dieting and training I used to win many of my champion body building competitions.

Matt Damon and Kevin Spacey were extremely excited to work with me, which made my job a lot easier than it had been with some of my other celebrity clients.   

I have the actors do weight training in the morning and cardio at night.  The purpose of separating the weight training and cardiovascular training for 6 to 9 hours is because weight training causes the body to secrete anabolic hormones (muscle building) and cardiovascular exercises cause the body to secrete catabolic hormones (fat burning).  This way my clients got the most effective results from their workouts and fast results.  I always included stretching after weight training and cardio sessions to improve flexibility.

Below is one of my favorite training routines which can transform anyone to look like a action hero!

For additional fitness and nutrition advice, please call 800.933.8633 or visit www.operationfitness.com

4-Day Split Workout Program

Weight Training Session

Monday – Abs/Biceps/Triceps

Abdominal Crunches - 3x50
Hanging Leg Raises – 3x30
Hyper Extensions – 3x25

Seated Dumbbell Curls – 3x15/12/10 *(increase weight each set)
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 *
Calve 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:

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 *(Run as fast as possible)

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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