20th Century Fox
In June we got a little taste of what went into turning actor Josh Brolin into the ripped cyborg Cable for Deadpool 2.
It was a little light on the details, but now Brolin’s trainer Justin Lovato has gone ahead and shared the crazy intense back workout he put the actor through to get him jacked for his roles in the Marvel universe.
“When we got that phone call saying that he booked this role and it was going to be one of the biggest roles for one of the biggest movies, we had to dive right in,” Lovato told Men’s Health. “He took it real seriously… training three hours a day.”
Taking it real seriously is an understatement.
While Lovato offers the entire workout program in comic book form, Cable Built, on his website, here are some of the exercises he did to help you get started.
SESSION 1: MOBILITY AND CIRCUIT TRAINING
(20 yards there and back, 3 times for each set)
Side Lateral Shuffle
High Skip Jump
Backpedal to Sprint
Foot Speed Drill
Defensive Shuffle
Lunges
Frog Jumps/Bounds
CABLE GRIND CONDITIONING CIRCUIT
Standing DB Hammer Curl
5 sets of 20 reps
Pushups
5 sets of 20 reps
Sled Push
120 yards
Battle Rope Slams
60 hits
Treadmill Walk
30 minutes at 15 incline, 3.0 mph
SESSION 2: THE CABLE BUILT BACK WORKOUT
Deadlifts
5 sets of 12 to 15 reps, 2 minute rest between sets
Neutral Grip Cable Lat Pulldowns
2 sets of 12, 15, 6, 8 reps, 2 minute rest between sets
Seated Wide Grip Cable Rows
3 sets of 10 to 15 reps, 2 minute rest between sets
Shoulder Width Pronated Cable Lat Pulldowns
3 sets of 10 to 15 reps, 2 minute rest between sets
Smith Machine Pendlay Rows
5 sets of 10 to 12 reps
Treadmill Walk 30 minutes at 15 incline, 3.0 mph
30 minutes at 15 incline, 3.0 mph
Check out the entire interview and more in-depth details on the workout over at Men’s Health.
https://www.instagram.com/p/BWTlanLBB0z/?taken-by=joshbrolin