'00:00:00 - Intro 00:07:02 - Workout Routine 00:15:20 - Diet Plan 00:17:05 - Time to workout  -WORKOUT -  MONDAY: Chest and Arms  Flat Bench Press (4 sets, 8-12 reps) Dumbbell Chest Flys (4 sets, 8-12 reps) Incline Bench Press (4 sets, 8-12 reps) Front Shoulder Raises (4 sets, 8-12 reps) Decline Bench Press (4 sets, 8-12 reps) Side Shoulder Raises (4 sets, 8-12 reps) Seated Shoulder Military Press (4 sets, 8-12 reps) Alternating Standing Shoulder Press (4 s(4 sets, 8-12 reps) Parallel Bar Dips (4 sets, 8-12 reps) Cable Triceps Pressdown (4 sets, 8-12 reps) Lying Barbell Triceps Extension (4 sets, 8-12 reps) Single-Arm Overhead Triceps Extension (4 sets, 8-12 reps)  MONDAY Afternoon  Stretching, Bands, Val Slides, and Foam Roller (2-3 sets, 15 reps) Curl-Ups1  (2-3 sets, 15 reps) Bicycle Crunches  (2-3 sets, 15 reps) Side Crunches  (2-3 sets, 15 reps) Hip Ups  (2-3 sets, 15 reps) Medicine Ball Twists  (2-3 sets, 15 reps) Elliptical or Treadmill for 30 minutes   TUESDAY Morning : Legs and Back  Front Squats (4 sets, 8-12 reps) Split Squats (4 sets, 8-12 reps) Leg Press (4 sets, 8-12 reps) Jump Squats (4 sets, 8-12 reps) Walking Lunges (4 sets, 8-12 reps) Calf Raises (4 sets, 8-12 reps) Barbell Deadlift (4 sets, 8-12 reps) Alternating Leg Curls (4 sets, 8-12 reps) Pull-ups (4 sets, 8-12 reps) Dumbbell Rows (4 sets, 8-12 reps) Lat Pull Downs (4 sets, 8-12 reps) Seated Pulley Rows (4 sets, 8-12 reps)  TUESDAY:Afternoons Stretching, Bands, TRX work, and Foam Roller (3 sets, 6-10 reps) Seated Bicep Curl (3 sets, 6-10 reps) Dumbbell Bicep Curl (3 sets, 6-10 reps) Barbell Bicep Curls (3 sets, 6-10 reps) EZ Bar Curl (3 sets, 6-10 reps)  Preacher Curl (3 sets, 6-10 reps) Machine Bicep Curl (3 sets, 6-10 reps) Elliptical or Treadmill for 30 minutes   WEDNESDAY: Rest  THURSDAY Morning: Full Body Workout  Power Clean (4 sets; 8 reps) Barbell Deadlift (4 sets; 8 reps) Clean and Press (4 sets; 8 reps) Push Press (4 sets; 8 reps) Hang Snatch (4 sets; 8 reps) Barbell Bench Press (4 sets; 8 reps) Split Squat (4 sets; 8 reps) Inverted Row (4 sets; 8 reps) Barbell Deadlift (4 sets; 8 reps) Seated Chest Press (2-3 sets, 6-8 rep) Cable Bicep Curls (2-3 sets, 6-8 reps) Leg Press (2-3 sets, 6-8 reps) Seated Side Lateral Raise (2-3 sets, 6-8 reps) Triceps Pushdown (2-3 sets, 6-8 reps)  THURSDAY Afternoon  Abs, Cardio, and Stretching  Curl-Ups (2-3 sets, 15 reps) Bicycle Crunches (3 sets, 6-10 reps) Side Crunches (3 sets, 6-10 reps) Hip Ups (3 sets, 6-10 reps)  FRIDAY Mornings: Chest and Arms  Flat Bench Press (4 sets, 8-12 reps) Dumbbell Chest Flys (4 sets, 8-12 reps) Incline Bench Press (4 sets, 8-12 reps) Front Shoulder Raises (4 sets, 8-12 reps) Decline Bench Press (4 sets, 8-12 reps) Side Shoulder Raises (4 sets, 8-12 reps) Seated Shoulder Military Press (4 sets, 8-12 reps) Alternating Standing Shoulder Press (4 s(4 sets, 8-12 reps) Parallel Bar Dips (4 sets, 8-12 reps) Cable Triceps Pressdown (4 sets, 8-12 reps) Lying Barbell Triceps Extension (4 sets, 8-12 reps) Single-Arm Overhead Triceps Extension (4 sets, 8-12 reps)  FRIDAY Afternoons Stretching, Bands, TRX work, and Foam Roller (3 sets, 6-10 reps) Seated Bicep Curl (3 sets, 6-10 reps) Dumbbell Bicep Curl (3 sets, 6-10 reps) Barbell Bicep Curls (3 sets, 6-10 reps) EZ Bar Curl (3 sets, 6-10 reps)  Preacher Curl (3 sets, 6-10 reps) Machine Bicep Curl (3 sets, 6-10 reps) Elliptical or Treadmill for 30 minutes   SATURDAY Morning : Back, Abs, and Legs . Front Squats (4 sets, 8-12 reps) Split Squats (4 sets, 8-12 reps) Leg Press (4 sets, 8-12 reps) Jump Squats (4 sets, 8-12 reps) Walking Lunges (4 sets, 8-12 reps) Calf Raises (4 sets, 8-12 reps) Barbell Deadlift (4 sets, 8-12 reps) Alternating Leg Curls (4 sets, 8-12 reps) Pull-ups (4 sets, 8-12 reps) Dumbbell Rows (4 sets, 8-12 reps) Lat Pull Downs (4 sets, 8-12 reps) Seated Pulley Rows (4 sets, 8-12 reps)  SATURDAY: Abs, Cardio, and Stretching Stretching, Bands, Val Slides, and Foam Roller ( 2-3 sets, 15 reps) Curl-Ups (2-3 sets, 15 reps) Bicycle Crunches (2-3 dets, 15 reps) Side Crunches (2-3 dets, 15 reps) Hip Ups (2-3 dets, 15 reps) Medicine Ball Twists (2-3 dets, 15 reps) Elliptical or Treadmill for 30 minutes   SUNDAY Rest day.   -EQUIPMENT- Affiliate link: https://amzn.to/3F4nvjv  Disclaimer NO copyright infringement and NO commercial benefits are intended!  This production is in no way associated with the celebrity or their associated companies. This video is not endorsed nor affiliated with the celebrity. All names and references are copyright and trademark of their respective owners. This was made solely as a fan.  Copyright Disclaimer Under Section 107 of the Copyright Act 1976, allowance is made for fair use for purposes such as criticism, comment, news reporting, teaching, scholarship, and research. Fair use is a use permitted by copyright statute that might otherwise be infringing.   #celebrityworkoutroutines #workout #mens #trainlikecelebrity #jasonstatham #spy' 

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