Watch NFL QB John Wolford Crush Ben Affleck\u2019s Justice League<\/em>Workout
Celebrity trainer Magnus Lygdback has helped movie stars like Gal Gadot, James McAvoy and Alicia Vikander lose fat and build muscle in order to convincingly play action heroes on-screen. In a recent video on his YouTube channel, Lygdback puts John Wolford, quarterback with the Los Angeles Rams, through his paces, with the chest, shoulder and core workout that he used to help Ben Affleck get jacked to play caped crusader Batman in Justice League.
He starts Wolford off with a cardio warmup—6 rounds of 20 seconds all-out on the assault bike—before challenging him to a series of 5 pyramid sets on the bench press, starting at 12 reps, then going down to 10, 8, 6, and back up to 10-12. He follows this with 4 sets of 12 reps on the incline dumbbell press, advising Wolford to go a little lighter with the weights than he might instinctively choose.
“I’m not going to push John to lift the heaviest weights, it would simply not be smart,” says Lygdback. “This guy needs to build himself up for his football season, and lifting heavy with few reps is not what he needs, it’s not what he does. It wouldn’t be good for his football training, and it might get him injured, so we’re not going to do that.”
After that, they go through 4 sets of 12 on the cable chest fly. “Push from out to in,” says Lygdback. “It’s not a press. As soon as that turns into a press, your shoulders are going to want to pop. Lock in, and make sure your forearms are parallel with the cable.”
They round out the weights portion of the routine with the dumbbell shoulder press (3 sets of 10 reps), and then Wolford works his core with 4 minute-long rounds of penguin stretches, windmills, and rotation kick-throughs.
“There’s no shortcuts,” says Lygdback. “If you want to look like a superhero, you’ve got to work out like one.”
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