In the first instalment we looked at Daniel Craig’s Chest, Back and Leg Exercises. Now we turn our attention to his arm and shoulder workouts. In the final instalment we look at the Bond Plyometric Circuit. We suggest this routine, but do whatever fits in best with your current training;

• Day 1: Plyometric Circuit
• Day 2: Chest, Back and Leg Exercises
  
• Day 3: Active Rest – gentle swimming, yoga or other activities
• Day 4: Arms and Shoulders (See below)
  
• Day 5: Plyometric Circuit
• Day 6/7: Active Rest

James Bond’s Arms and Shoulders

Incline Biceps Curls: The first of the exercises to build 007 bigger arms are incline dumbbell curls. To do this lie on a bench inclined to 45 degrees and hold a pair of bells at your side, with your palms facing inwards. Slowly curl the dumbbells to your shoulders, turning your wrists as you lift, so that your palms face your shoulders when you finish the movement. Return dumbbells back to your side using the same twisting motion, finishing with your palms facing each other once again.

Tricep Dips: Tricep dips are the ultimate tricep exercise. They are also a compound exercise, and build a more athletic / functional muscle than isolation exercises such as tricep extensions. You need a pair of parallel bars (see here how to knock up some at home). Start by supporting yourself on the bars with your arms straight, and then slowly lower yourself until your upper arms are close to parallel to the ground. Push back up until your elbows are straight, but not locked. If you find this too easy, then use a weight belt.

Lateral Raises: Lateral raises are performed with two dumbbells. They work the front deltoids and lateral deltoids. Start with the bells in front of your waist. Keeping your knees slightly bent and your arms slightly bent at the elbow, raise your arms up outwards to the side, leading with your upper arms, until your elbows are at shoulder height. Slowly lower and repeat.

Shoulder Press / Military Press: The shoulder press can be performed with either dumbbells or a barbell, and either seated or standing. With a standing dumbbell shoulder press, hold the dumbells at your shoulders with palms facing inwards, and then push upwards and finish with the palms facing forwards. Return to start. With a barbell shoulder press, hold the bar on your upper chest, then push upwards. If you have a bench with an upright back support, use this, as by steadying the body your focus more on the shoulders. Avoid leaning back, as this will utilize your pecs, and although easier, your shoulders will not gain so well.