Michael C Hall Workout And Diet: Being Dexter Morgan

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Michael C Hall Workout Thursday Routine = Arms

  • 1 hour yoga / stretching
  • 1-2 hours weightlifting: Arms Focus
  • 1 hour martial arts

Here’s the Arms Focus Thursday weightlifting routine:

  1. Lat pull-downs
  2. Seated Pulley Rows
  3. Pullovers
  4. Bicep Curl into Shoulder Press
  5. Concentration Bicep Curls
  6. Bicep Curls with a Twist
  7. Hammer Curls
  8. Tricep Skull Crushers
  9. Rear Dips

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

michael c hall body workout

Michael C Hall Workout Friday Routine = Chest & Shoulders

  • 1 hour cardio on Treadmill (@2% Incline) with Abs Intervals
  • 1-2 hours weightlifting: Chest / Shoulders Focus

Here’s the Dexter Treadmill/Abs Friday Routine. Michael C Hall’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: (Ab Circuit)
  4. Accordion Crunches
  5. Side Bridges
  6. Supermans
  7. 2 minutes treadmill @ 85% heart rate (160 BPM)
  8. Repeat Ab Circuit (x3 more times)
  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:

  1. Dive Bombers
  2. Dumbbell Bench Press
  3. Advanced Chest Flys
  4. Cable 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)

michael c hall abs dexter

Michael C Hall Workout Saturday Routine = Legs

  • 1 hour outdoors run (6-8 miles)
  • 1-2 hours weightlifting: Legs Focus
  • 1 hour martial arts

Here’s the Saturday Legs Focus Weightlifting Routine:

  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. Calf Raises
  8. Hanging Leg Raises
  9. Skater Lunges Cardio Intervals (20-30 jumps each side)

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

michael c hall workout body

Michael C Hall /Dexter Workout Routine Descriptions

In general, you want to do as many reps as you can of each set. Trainer Gregory Joujon-Roche wants you to find your breakout moments. “Breakout Moments” are when your body says you can’t do 1 more, but your mind knows you can, do 1 more. Finish as many sets as you can this way.

Instead of having a certain number of reps in mind, just do sets of each circuit until you feel “you’ve killed it.” Michael C Hall’s trainer, Greg Joujon-Roche, says that if you’re workout routine needs exact numbers, then use the following.

Directions:

  1. Do 3 sets of each exercise, 15 reps each time.
  2. Make sure to rest for 60 seconds between each set.
  3. Find a weight that allows you to complete at least 15 reps.
  4. Make sure that you use good form, and are fatigued at the 15th rep.
  5. If you find 15 reps easy, make sure to go up in weight next set.
  6. Remember to focus on safety throughout your workout.

Also, there are alternate Dexter workouts. Movie Workouts Dexter Tumblr stream:

dexter workout tumblr

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5 COMMENTS

    • Michael C Hall uses Thursday as his arms and back day. There are back exercises, like lat pulldowns and seated pulley rows, on that day (page 2).

    • I don’t have any specifics. They usually start training about 6 months prior to filming. During filming, Michael C Hall continues to work out with his trainer when he can. For calories, I suggest using My Fitness Pal.

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