All you need is 40 minutes and two dumbbells for a huge hit to your back and shoulders. A belt-winning upper body awaits
Michael B. Jordan was already in impressive shape for the 2015 Rocky spin-off Creed, but it was in the following years that he claimed his spot among Hollywood’s heavyweights. Working with trainer Corey Calliet, he went into beast mode for the role of Erik “Killmonger” Stevens in Black Panther, as well as packing on a reported 11kg of muscle for Creed II. While boxing and conditioning formed a key part of his training, weightlifting remained the pillar around which his body was built.
His routine will help you add visible mass to your arms, back and shoulders, without having to spend a whole afternoon going toe-to-toe with a bag. According to Calliet, the key is to ensure that you’re not just going through the motions, but “actually focusing on form and on squeezing the muscles”. Apply this principle to the workout below to ensure both your body and mind keep their guard up.
How it works:
Choose a weight that challenges you (Jordan was benching 50kg dumbbells) and fight through the lactic burn. Do five rounds of each move, with minimal rest. Rest for two minutes between rounds.