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Leonardo DiCaprio Workout And Diet: For Departed & Gangs Of New York

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Leonardo DiCaprio Workout Wednesday Routine = Abs

  • yoga / stretching
  • 1 hour cardio on Treadmill (@2% Incline)
  • 30 min weightlifting: Abs Focus

Here’s the Wednesday Abs Focus weightlifting routine. It starts with the Treadmill Cardio/Abs Routine. Leonardo DiCaprio’s trainer, Gregory Joujon-Roche uses a heart rate monitor to make sure he’s at the correct heart rate levels.

  1. Do 20 minutes on Treadmill (@2% Incline)
  2. After 10 minutes, make sure you’re heart rate is @75%
  3. After 20 minutes, stop and do these three core abs exercises: (Ab Circuit)
  4. Accordion Crunches
  5. Side Bridges
  6. Supermans
  7. 2 minutes treadmill @ 85% heart rate (160 BPM)
  8. Repeat Ab Circuit: (4 sets: Abs/2min/Abs/2min/Abs/2min/Abs/5min)
  9. Do 2 minute sprint between each ab circuit
  10. After 4th set of abs, end with run on treadmill for 5 minutes @87%

For the abs, Gregory Joujon-Roche wants you to go to failure. Instead of having a certain number of reps in mind, just do sets of each circuit until you feel “you’ve killed it.”

  1. Reverse Crunches
  2. Jackknifes
  3. Plank Extensions
  4. Elbow Side Planks
  5. V-Ups
  6. Bicycle Crunches
  7. Lower Leg Curls
  8. Weighted Decline Sit-ups
  9. Hip Flexions with a Punch

Counting reps isn’t what’s important. Instead, Leonardo DiCaprio’s trainer Gregory Joujon-Roche wants you to reach a breakthrough moment:

In the breakthrough moment, you teeter on the edge of failure, because you’re not sure that you can perform even one more rep. Your muscles say you can’t. Your mind says you can. Who wins?

Leonardo DiCaprio body

Leonardo DiCaprio Workout Thursday Routine = Arms

  • 1+ hour morning run
  • 1 hour weightlifting: Arms
  • 30 min martial arts

Here’s the Arms Thursday weightlifting routine. Instead of having a certain number of reps in mind, just do sets of each circuit until you feel “you’ve killed it.”

  1. Pull-Ups (or Lat Pulldowns)
  2. Pullovers
  3. Bicep Curl into Shoulder Press
  4. Concentration Bicep Curls
  5. Bicep Curls with a Twist
  6. Hammer Curls
  7. Rear Dips

Martial Arts: (Advanced: Hold a 10 lb. dumbbell for all these moves)

  1. Jab-Cross Combinations (25 reps)
  2. Jab-Cross-Roundhouse Kick (25 reps)
  3. Jab-Cross-Roundhouse Kick-Jab-Cross-Hook (20 reps)
  4. Snap-and-Roundhouse Combo (50 kick)
  5. Roundhouse Kicks (Rapid Fire 50 kicks)
  6. Thai Knee-Abs

Leonardo DiCaprio’s trainer says if you’re doing this as an at-home workout:

 Do rear dips off the edge of your coffee table. If you’re at home, do sit-ups and pull-ups, as many as you can.

Leonardo_DiCaprio_upper body

Leonardo DiCaprio Workout Friday Routine = Chest & Shoulders

  • yoga / stretching
  • 1 hour cardio on Treadmill (@2% Incline) with Abs Intervals
  • 30 min weightlifting: Chest / Shoulders Focus

Here’s the Leonardo DiCaprio Treadmill/Abs Friday Routine. Leonardo DiCaprio’s trainer, Gregory Joujon-Roche suggests using a heart monitor to make sure you’re at the correct heart rate levels:

  1. Do 20 minutes on Treadmill (@2% Incline)
  2. After 10 minutes, make sure you’re heart rate is @75%
  3. After 20 minutes, stop and do these three core abs exercises: (Abs Circuit)
  4. Accordion Crunches
  5. Side Bridges
  6. Supermans
  7. 2 minutes treadmill @ 85% heart rate (160 BPM)
  8. Repeat Abs Circuit: (4 sets: Abs/2min/Abs/2min/Abs/2min/Abs/5min)
  9. Do 2 minute sprint between each ab circuit
  10. After 4th set of abs, end with run on treadmill for 5 minutes @87%

After doing cardio/abs, they would have specific body parts they would work on. Here’s the Friday Chest / Shoulders routine. Instead of having a certain number of reps in mind, just do sets of each circuit until you feel “you’ve killed it.”

  1. Dive Bombers
  2. Dumbbell Bench Press or (Swiss Ball Push-Ups)
  3. Advanced Chest Flys
  4. Cable Flys or (Swiss Ball Incline Flys)
  5. Military Press
  6. Shoulder Workout Plan: Lateral Flys
  7. Front Raises
  8. Barrel Flys
  9. Rep-Out Push-ups (as many as you can)

When doing Dive Bombers, Leonardo DiCaprio’s trainer, Gregory Joujon-Roche says:

Stretch your abs and lower back, really open them up. Point your pinkie outward, and spread your fingers. This takes the tension off your neck, and puts it into your triceps and rear deltoids.

Leonardo DiCaprio Departed Shoulders Workout

Interested? Get Leonardo DiCaprio’s trainer, Greg Joujon-Roche’s, book: One Body, One Life: Six Weeks to the New You (on Amazon).

Leonardo DiCaprio Workout Saturday Routine = Legs

  • 1+ hour morning run
  • 1 hour weightlifting: Legs Focus
  • 30 min martial arts

Here’s the Saturday Legs Focus Weightlifting Routine. Instead of having a certain number of reps in mind, just do sets of each circuit until you feel “you’ve killed it.”

  1. Single-Leg Squats
  2. Lunges with a Kick
  3. Lateral Shuffle Cardio Interval (3, 1-minute bursts)
  4. Duck Squats
  5. Leg Extensions
  6. Mountain Climbers Cardio Interval (2 sets of 15 each leg)
  7. Wall Squats
  8. Lunge Side Kicks
  9. Skater Lunges Cardio Intervals (20-30 jumps each side)
  10. Calf Raises

Martial Arts: Hold a 10 lb. dumbbell for all these moves:

  1. Jab-Cross Combinations (25 reps)
  2. Jab-Cross-Roundhouse Kick (25 reps)
  3. Jab-Cross-Roundhouse Kick-Jab-Cross-Hook (20 reps)
  4. Snap-and-Roundhouse Combo (50 kick)
  5. Roundhouse Kicks (Rapid Fire 50 kicks)
  6. Thai Knee-Abs

Leonardo DiCaprio Departed Matt Damon

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