Jamie Dornan's 50 Shades of Grey

Google Sheet Workout Export

By Chris Davis

Experience Advanced (3+ years)
Time 210 minutes/day | 3 days/week
Goals
Equipment

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Average Exertion
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60%
Average Cardio Intensity
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50%

The Jamie Dornan workout helped him get bigger for the famous role of Christian Grey. For the role, Jamie Dornan used Iron Fit to bulk up and lose weight.

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Description

Week 1 Overview



Google Sheet Workout Export

 Considering Jamie Dornan, the star of 50 Shades of Grey, only had a month to get in shape, he needed the expertise that Iron Fit offered. The Jamie Dornan workout utilized the expertise of the Iron Fit trainers in order to play the role of Christian Grey.

ExerciseSetsRepsRest

Circuit #1 - 3 rounds

Rest 60s between rounds

1A.Sledgehammer Swings
3 rounds30s0s
1B.Battling Ropes
3 rounds30s0s
1C.Kettlebell Swing
3 rounds30s60s
Google Sheet Workout Export

Do as many rounds as you can on this circuit

ExerciseSetsRepsRest

Circuit #1 - 10 min

Rest 60s between rounds

1A.Suspension Push-up
10 min5 reps0s
1B.Bent Over Barbell Row
10 min10 reps0s
1C.Lunge
10 min20 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest

Circuit #1 - 5 rounds

Rest 60s between rounds

1A.Pike Slide
5 rounds10 reps0s
1B.Machine-assisted Pull-up (open-centered bar, standing)
5 rounds10 reps0s
1C.Prowler Sprint
5 rounds100 meters60s

Date Created: 1/28/2020, UTC


Last Updated: 10/1/2021, UTC





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