Michael C Hall Workout And Diet: Being Dexter Morgan

By Chris Davis

	Intermediate (2-3 years)
	107 minutes/day \| 6 days/week
	Build Muscle, Fat Loss, Gain Strength, Tone Body
	Treadmill, Bodyweight, 2 x Dumbbell, Flat Bench, Hi-Lo Pulley Cable Machine, Single Grip Handle Strap, Barbell, Leg Extension Machine, Pull up bar, Exercise Ball, Weight Plate, Lat Pulldown Cable Machine, Lat Pulldown Bar, Row Cable Machine, Triangle Lat/Low Row Attachment, 1 x Dumbbell, EZ Bar, Decline Bench, Dips (Parallel) Bar Show More

Average Exertion

Average Cardio Intensity

Source: www.popworkouts.com

The Michael C Hall workout and diet gets him in shape to play Dexter on Showtime. This American TV drama stars Michael C Hall, who plays as Dexter Morgan. He is a crime scene investigator/blood splatter analyst who twilights as a serial killer. To justify his need for blood, he kills people he knows are guilty.

To get in shape for his role as Dexter, Michael C Hall tapped celebrity trainer Gregory Joujon-Roche. Gregory Joujon-Roche, who charges $5,000 per week, comes with a support team. He makes sure his clients have access to a masseuse, nutritionist, martial arts instructor, yoga instructor, and core trainer. Much like Dexter has a full team working with him, the Michael C Hall Workout utilizes a full team.

Description

Week 1 Overview

Day 1:

Day 2:

Day 3:

Day 4:

Day 5:

Day 6:

Day 7:

Rest

Day 1 - Chest and Shoulders

Scroll to top

The Monday routine starts with cardio. Michael C Hall, who plays Dexter Morgan, trains with Gregory Joujon-Roche. Greg suggests using a heart monitor to make sure you’re at the correct heart rate levels. Here’s the Michael C Hall treadmill/abs routine:

Exercise	Sets	Reps	Rest
1.Jogging-Treadmill See Exercise Notes	1 set	20 min	60s
Circuit #2 - 1 set Rest 60s between rounds
2A.Tuck Crunch	1 set	20 reps	0s
2B.Side Bridge Hip Abduction	1 set	20 reps	0s
2C.Superman from Floor	1 set	20 reps	60s
3.Jogging-Treadmill See Exercise Notes	1 set	2 min	60s
Circuit #4 - 4 rounds Rest 60s between rounds
4A.Tuck Crunch	4 rounds	20 reps	0s
4B.Side Bridge Hip Abduction	4 rounds	20 reps	0s
4C.Superman from Floor	4 rounds	20 reps	60s
5.Dive Bomber Push-Up	3 sets	8-12 reps	60s
6.Dumbbell Bench Press	3 sets	8-12 reps	60s
7.Cable Chest Flye	3 sets	8-12 reps	60s
8.Standing Barbell Military Press (AKA Overhead Press)	3 sets	8-12 reps	60s
9.Dumbbell Lateral Raise	3 sets	8-12 reps	60s
10.Front Two-Dumbbell Raise	3 sets	8-12 reps	60s
11.Rear Delt Raise	3 sets	8-12 reps	60s
12.Push-up	1 set	AMAP reps	60s

Day 2 - Legs

Scroll to top

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

Exercise	Sets	Reps	Rest
1.Single-Leg Squat Touchdown	3 sets	8-12 reps	60s
2.Lunge Heel Kick	3 sets	8-12 reps	60s
3.Lateral Shuffle See Exercise Notes	3 sets	60s	60s
4.Bodyweight Squat	3 sets	8-12 reps	60s
5.Leg Extensions	3 sets	8-12 reps	60s
6.Mountain Climber	2 sets	30 reps	60s
7.Dumbbell Calf Raises	3 sets	8-12 reps	60s
8.Hanging Leg Raise	3 sets	8-12 reps	60s
9.Ice Skater	1 set	20-30 reps	60s

Day 3 - Abs

Scroll to top

Here’s the Wednesday Abs Focus weightlifting routine. It starts with the Treadmill Cardio/Abs Routine.

Exercise	Sets	Reps	Rest
1.Jogging-Treadmill See Exercise Notes	1 set	20 min	60s
Circuit #2 - 1 set Rest 60s between rounds
2A.Tuck Crunch	1 set	20 reps	0s
2B.Side Bridge Hip Abduction	1 set	20 reps	0s
2C.Superman from Floor	1 set	20 reps	60s
3.Jogging-Treadmill See Exercise Notes	1 set	2 min	60s
Circuit #4 - 4 rounds Rest 60s between rounds
4A.Tuck Crunch	4 rounds	20 reps	0s
4B.Side Bridge Hip Abduction	4 rounds	20 reps	0s
4C.Superman from Floor	4 rounds	20 reps	60s
5.Running, Treadmill See Exercise Notes	1 set	2 min	60s
6.Reverse Crunch	5 sets	10-15 reps	60s
7.V-up	5 sets	10-15 reps	60s
8.Plank to Extension	5 sets	10-15 reps	60s
9.Side Plank	1 set	AMAP reps	60s
10.V-up	5 sets	10-15 reps	60s
11.Bicycle Crunch	5 sets	10-15 reps	60s
12.Ball Leg Curl	5 sets	10-15 reps	60s
13.Weighted Decline Situp	5 sets	10-15 reps	60s
14.Crunch - Hands Overhead	5 sets	10-15 reps	60s

Day 4 - Arms

Scroll to top

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

Exercise	Sets	Reps	Rest
1.Lat Pulldown	3 sets	8-12 reps	60s
2.Seated Cable Row	3 sets	8-12 reps	60s
3.Barbell Pullover	3 sets	8-12 reps	60s
4.Biceps Curl To Shoulder Press	3 sets	8-12 reps	60s
5.One-Arm Dumbbell Concentration Curl	3 sets	8-12 reps	60s
6.Twisting Standing Dumbbell Biceps Curl	3 sets	8-12 reps	60s
7.Hammer Curls	3 sets	8-12 reps	60s
8.Decline EZ Bar Triceps Extension	3 sets	8-12 reps	60s
9.Dips	3 sets	8-12 reps	60s

Day 5 - Chest and Shoulders

Scroll to top

Here’s the Dexter Treadmill/Abs Friday Routine

Exercise	Sets	Reps	Rest
1.Jogging-Treadmill See Exercise Notes	1 set	20 min	60s
Circuit #2 - 1 set Rest 60s between rounds
2A.Tuck Crunch	1 set	20 reps	0s
2B.Side Bridge Hip Abduction	1 set	20 reps	0s
2C.Superman from Floor	1 set	20 reps	60s
3.Jogging-Treadmill See Exercise Notes	1 set	2 min	60s
Circuit #4 - 4 rounds Rest 60s between rounds
4A.Tuck Crunch	4 rounds	20 reps	0s
4B.Side Bridge Hip Abduction	4 rounds	20 reps	0s
4C.Superman from Floor	4 rounds	20 reps	60s
5.Dive Bomber Push-Up	3 sets	8-12 reps	60s
6.Dumbbell Bench Press	3 sets	8-12 reps	60s
7.Cable Chest Flye	3 sets	8-12 reps	60s
8.Standing Barbell Military Press (AKA Overhead Press)	3 sets	8-12 reps	60s
9.Dumbbell Lateral Raise	3 sets	8-12 reps	60s
10.Front Two-Dumbbell Raise	3 sets	8-12 reps	60s
11.Rear Delt Raise	3 sets	8-12 reps	60s
12.Push-up	1 set	AMAP reps	60s

Day 6 - Legs

Scroll to top

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

Exercise	Sets	Reps	Rest
1.Single-Leg Squat Touchdown	3 sets	8-12 reps	60s
2.Lunge Heel Kick	3 sets	8-12 reps	60s
3.Lateral Shuffle See Exercise Notes	3 sets	60s	60s
4.Bodyweight Squat	3 sets	8-12 reps	60s
5.Leg Extensions	3 sets	8-12 reps	60s
6.Mountain Climber	2 sets	30 reps	60s
7.Dumbbell Calf Raises	3 sets	8-12 reps	60s
8.Hanging Leg Raise	3 sets	8-12 reps	60s
9.Ice Skater	1 set	20-30 reps	60s

Date Created: 12/29/2019, UTC

Last Updated: 7/12/2021, UTC

Similar Workouts

See More Similar Workouts

More Workouts by Chris Davis

See More More Workouts by Chris Davis

More workouts like this

Women's Build Muscle, Men's Build Muscle, Women's Fat Loss, Men's Fat Loss, Women's Gain Strength, Men's Gain Strength, Women's Tone Body, Men's Tone Body

Create a custom workout plan with AI

Answer a few questions and find a workout plan personalized to you.

Get your personalized workout plan