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Will Smith Work Out

Smith's Work out
  • Worked out five days a week. Each workout session he would focus on one or two body parts until failure
  • Running or jogging at least 5 miles 6 days a week
  • Do boxing twice a week.
The bottom line is resistance train 3-4 times per week to near failure each set and do cardio at least 3 times per week.



Smith's Progress
In 3 months, Smith's bench press increased by 75 pounds, to 385. A high-protein, high-carbohydrate diet maximized muscle repair. With his metabolic rate cranked up from the extra muscle, he slowly reduced his food intake to burn fat, cutting--but not eliminating--carbs.

You need carbs to keep your brain sharp and fuel your workout routines, says Foster.

After 6 months, Smith's body fat had shrunk to 7.5 percent, down from 12 percent. And all those zero-body-fat robots never had a chance.

Your Plan
To boost the amount you can bench-press, follow Smith's pyramid routine. He did either flat or incline bench presses once a week.

Warm up with three sets of 10 repetitions, increasing the weight with each set, but staying below 70 percent of your one-rep max. (Smith did 135, 185, and 225.) Then do up to six sets of one repetition, starting with a weight that's at least 80 percent of your one-rep max.

Progress by small--5 percent or less--increments. (Smith did 315, 335, 355, 365, 375, and 385.) Then reverse this path until you're back to the weight you used for your first one-rep set. To thoroughly exhaust the pectorals, Smith would finish by bench-pressing 315 pounds for two sets of five reps, then finally lifting 135 until failure.

source: men's health, and other blog like munfitness

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