implementing a core routine of bench press, lat pulldowns, and deadlifts two to three times per day with lots of weight. During the filming of Black Panther, Jordan was able to gain up to 194 pounds, but Calliet trimmed him down to a leaner 184.
Kilmonger’s Ultimate Workout: Day One
Day 1: ?Machine Chest Press: 3 sets, 20 reps?Flat Flys: 4 sets, 15 reps?Incline Dumbbell Press: 3 sets, 20 reps?Push-Ups: 10 descending sets starting with 10 reps
Day 2: ?Front/Lateral Dumbbell Raises: 4 sets, 12 reps each side?Dumbbell Overhead Raises: 4 sets, 12 reps?Squats: 10 descending sets starting with 10 reps?Leg Lunges: 2 sets, 1 rep, hold for 30 seconds
Cardio Cool Down: ?Complete 5 rounds of this circuit; 30 seconds on and 30 seconds off:
Push-Ups?Barbell Curls?Leg Raises?Jump Squats
In addition to the 6 days of heavy lifting and conditioning, Jordan also ate six times a day. Studies show that