Tone up and get ripped with Hollywood A-lister Bradley Cooper
There is lot more to Bradley Cooper than meets the eye – he’s also got some smarts on him! Despite being an actor, he has some great insights to offer on the best ways to get fit and stay healthy.
The Breakdown of the Bradley Cooper Workout
Clearly, Cooper is a man who does more than just follow the instructions of his trainer and nutritionist; he takes the time to understand why he is doing it. Recently he revealed his five top fitness commandments for getting in shape fast…
1. Super-set everything to failure…
A super-set describes doing two exercises back to back – e.g. Bench press followed immediately by pushups. This not only saves you lots of time, it also means you get a decent cardio workout without having to hit the treadmill. Taking your sets to failure while super setting has also shown to trigger more muscle growth, so make sure . Supersets feature heavily in Cooper’s 3/2/1 workout which helps build muscle and strip fat in record time.
2. Don’t cheat on your diet…
Every time you cheat on your diet, the processed food you eat clogs up your fat burning mechanisms and slows your progress to a crawl. Eat clean for extended periods of time and you’ll find your fat loss is faster and easier. Be consistent – shoot for at least six-weeks of clean eating before you consider cheating.
3. Do drink protein shakes…
Sweet tasting, protein shakes can help keep sugar cravings away while fuelling your muscles with the essential amino acids necessary for growth. Choose a good product free from too many artificial sweeteners and choose whey protein isolate.
4. Don’t space out…
Whatever workout you are doing, stay focused. The same is true of your diet. Being mindful of what you are doing will prevent you from going aimlessly through the motions and will improve your results. Focus on the now and what you are trying to achieve in the future. Set goals and stick to them.
5. Drink plenty of water…
Drink lots of water – it helps keep you hydrated, ensures your body is healthy and cleansed and even prevents carb and sugar cravings. Drink even more if you are exercising hard or live somewhere hot.
Bradley Cooper Workout Routine
Bradley Cooper Workout Monday Routine - Back and Biceps
|1||Barbell Biceps||3||6 to 8|
|2||Barbell Rows||3||6 to 8||Superset with barbell biceps curls|
|3||One Arm Dumbbell Rows||3||6|
|4||Seated Bicep Curls on Incline Bench||3||6||Superset with one-arm dumbbell rows|
|5||Lat Pull Down||3||10|
|6||Cable Lat Rows||3||10|
|7||Single Arm Pulley Biceps Culs||4||6 to 8|
Bradley Cooper Workout Tuesday Routine - Chest and Triceps
|1||Dumbbell Chest Press||3||6 to 8|
|2||Dumbbell Chest Flies||3||6 to 8||Superset with dumbbell chest press|
|3||Seated Tricep Dumbbell Extensions||4||6 to 8|
|4||Tricep Rope Extension||4||6 to 8|
|5||Single Arm Pulley Chest Press||3||6|
Bradley Cooper Workout Wednesday Routine - Core Musculature
|1||Abdominal Crunches on Stability Ball||3||6 to 8|
|2||Oblique Crunches on Stability Ball||3||6 to 8|
|3||One-Legged Crunch||3||6 to 8||Tri-set with abdominal crunches and oblique crunches|
|4||Bicycle Crunch||4||6 to 8|
|5||Planks on Stability Ball||3||30 Sec|
|6||Back Extension||4||6 to 8|
The Bradley Cooper Diet Plan & Fat Burning Tricks
For conditioning and fat loss, Cooper uses a 3/2/1 approach to his workouts which is quite unusual but very effective. Each 3/2/1 workout is made up of six 10-minute sections; three cardio, two strength and one core hence 3/2/1. If you want to try this workout but consider yourself a beginner, use 5-minute sections instead so your workout lasts 30-minutes rather than the A-teamers 60-minute marathon.
1. Cardio (10 minutes of steady paced running)
2. Strength Training (10 minute circuit of squats, pull-ups, and bench press)
3. Cardio (10 minutes of high intensity sprints)
4. Strength Training (10 minute circuit of dead lifts, push-ups, dips)
5. Cardio (10 minutes of steady pace running)
6. Core (10 minutes of planks, V-holds, stability ball crunches)
Bradley Cooper’s workouts are not for the feint-hearted although, judging from the results, they certainly get the job done. Apply his fitness commandments and you will get so much more from your workouts – both in terms of results and personal satisfaction.