Soon the holidays will be in the rear view mirror, We will have wonderful memories of family gatherings and great food, and for many of us our revelry is reflected in our waistline. Follow Michael B. Jordan into 2022 and you can because a “Black Panther” too.
Michael Bakari Jordan an American actor and producer, who is known for his film roles as shooting victim Oscar Grant in the drama Fruitvale Station, boxer Donnie Creed in Creed, and Erik Killmonger in Black Panther, all three of which were written and directed by Ryan Coogler. Jordan reprised the role of Creed in Creed II, and Killmonger in What If…?, and is set to star and make his directorial debut in Creed III. Before he stepped foot on his first movie set, though, Michael B Jordan had a past life that would rival any of the colorful characters he’s brought to the screen.
Michael B Jordan Workout And Diet
Michael B Jordan’s workout routine:
MONDAY
Chest, Back, and Arms
One-mile jog as a warm-up Incline dumbbell press – 3 sets of 12 reps Dumbbell flye – 3 sets of 12 reps
Push-up – 10 sets of 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps
Dumbbell kickback – 3 sets of 15 reps
Triceps pushdown – 2 sets of 20 reps
Bench dip – 10 sets of 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps
TUESDAY
Biceps, Triceps, and Lats
One-mile jog as a warm-up
One-arm dumbbell row – 3 sets of 12 reps
Neutral-grip pulldown – 3 sets of 12 reps
Bentover row – 3 sets of 12 reps
Dumbbell curl (alternate arms) – 3 sets of 12 reps
Barbell curl – 3 sets of 12 reps
Hammer curl – 3 sets of 12 reps
WEDNESDAY
Legs + Abs Circuit
One-mile jog as a warm-up
Dumbbell lunge – 3 sets at 30 seconds per leg
Single-leg hip extension – 3 sets of 15 reps per leg
Leg curl – 3 sets of 12 reps
Romanian deadlift – 3 sets of 12 reps
Squat – 10 sets of 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps
Crunch with Swiss ball – 3 sets of 25 reps
Leg raise – 3 sets of 25 reps
Reverse crunch with resistance band – 3 sets of 25 reps
Toe touch with medicine ball – 3 sets of 25 reps
Sprinter sit-up – 3 sets of 25 reps
THURSDAY
Rest Day
FRIDAY
Chest, Arms, and Abs
One-mile jog as a warm-up
Dumbbell bench press – 5 sets of 10, 9, 8, 7, 6 reps
Push-up – 5 sets of 15 reps
Dumbbell flye – 5 sets of 10, 9, 8, 7, 6 reps
Push-up – 5 sets of 10 reps
Dumbbell curl – 4 sets of 12 reps
Dumbbell kickback – 4 sets of 15 reps
Bench dip – 4 sets of 20 reps
Crunch with Swiss ball – 3 sets of 25 reps
Leg raise – 3 sets of 25 reps
Reverse crunch with resistance band – 3 sets of 25 reps
Toe touch with medicine ball – 3 sets of 25 reps
Sprinter sit-up – 25 reps
For shoulders like Adonis, here’s a specific shoulder and chest workout made especially to prepare for the creed movies
Incline Smith Bench Press – 4 sets of reps in the following order: 15-12-12-10
Standing Cable Fly – 3 sets of reps in the following order: 15-12-10
Supersets: Incline Dumbbell Press – 3 sets of reps in the following order: 15-12-10
Incline Dumbbell Fly – 3 sets of reps in the following order: 15-12-10
Standing Barbell Shoulder Press – 4 sets of reps in the following order: 20-12-12-8
Seated Dumbbell Lateral Raises – 3 sets of reps in the following order: 15-15-12
Bent Over Dumbbell Fly – 3 sets of reps in the following order: 15-15-12
Smith Machine Single-arm Shoulder Press – 3 sets of reps in the following order: 15-12-10 –
DIET
BREAKFAST
6 egg whites 1 whole egg Oats
SNACK #1
Protein shake Rice
SNACK #2
Chicken Rice Sweet potato 1 cup green veggie
LUNCH
Ground turkey, or fish Rice Red potato
SNACK #3
Protein shake Steel-cut oats
DINNER
Chicken, ground turkey 1 cup green veggie 1 tsp oil olive oil