Those who have watched Scott Edward Atkins at Bourne Ultimatum, Zero Dark Thirty, The Expendables 2, X-Men Origins: Wolverine, and Boyka: No need to deny fall in love with the body buff and his MMA battle skills.
He has received training in various styles of martial arts including Judo, Karate, Kickboxing, Jujutsu, Ninjutsu, Muay Thai, and Krav Maga.
In this article, we will discuss the training and diet plan that follows Adkins to make it in good condition and remain suitable for the character he played.
Current statistics
Height: 5 ’10
Weight: 178 lb
Age: 43 years old
Birthday: June 17, 1976
Birthplace: Kingdom City of Sutton Coldfield, United Kingdom
Award: Action on the winner of the Film Festival, 2010
Practice principle
Scott Adkins has been in several famous films such as Doctor Strange, Bourne Ultimatum and X-Men Origins: Wolverine. He is a man who does not need a double action.
Adkins is an extraordinary athlete who knows six forms of martial arts: karate, judo, kickboxing, jujutsu, krav maga, and ninjutsu-yes, as in art become ninjas.
Routine exercise Scott Adkins
Adkins focuses many of the volume training and simple weight training.
Adkins made sure to hit the gym five to six days every week and practice intensely. He mostly focuses on a compound elevator to get functional strength and add muscle.
He mixed his training, trained three days with weights and two days with cardio mixed with martial arts. In addition to the explosive movement, he performed plyometrics for the lower body.
This is a routine practice Scott Adkins:
Monday: Triceps and Chest
In this routine, Adkins did 8 exercises, but for a total of 3 sets and 12 reps.
These are Scott Adkins triceps and routine chest:
1. Press bench (3 sets, 8-12 Repsi)
2. chest dip (3 sets, 15 repetitions)
3. Press Bench Incline (3 sets, 8-12 Repsi)
4. Overhead tricep extension (3 sets, 8-12 reps)
5. Chest flies (3 sets, 8-12 Repsi)
6. Pushdown tricep cable (3 sets, 8-12 repetitions)
7. push ups (3 sets, 25 repetitions)
8. Cable or Dumbbell Kick Backs (3 sets, 8-12 Repsi)
Tuesday: MMA or Cardio
On Tuesday, Adkins targeted MMA or Cardio. There are 4 different exercises in Adkins MMA / Cardio routine.
This is Scott Adkins Mma / Cardio Routine:
1. Cardio (HIIT for 15-20 minutes)
2. Treadmill: Sprint 6-10 mph (1 minute on), running 2.5-3.5 mph (1 minute off)
3. Bicycles: more than 100 rpms around level 10 (1 minute), lower rpm around level 3-5 (1 minute off)
4. Cardio all-round pacing like a bicycle, treadmill, master pole, and ellipse (15-20 minutes)
Wednesday: biceps and return
On Wednesday, Scott did biceps and return routines, focused 8 main exercises. Every set of around 12 reps.
This is Scott Adkins Biceps and Returns Routine:
1. Deadlift (3 sets, 8-12 Repsi)
2. Dumbbell bicep curl (3 sets, 8-12 reps)
3. line cable (3 sets, 8-12 reps)
4. Kurlam Preacher (3 sets, 8-12 Repsi)
5. Pull-up handle width (3 sets, 8-12 Repsi)
6. Hammer curl (3 sets, 8-12 reps)
7. Lateral Pulldown (3 sets, 8-12 Repsi)
8. Barbell Bent-over line (3 sets, 8-12 Repsi)
Thursday: MMA or Cardio
On Thursday, he regarding his back routine for 4 exercises.
This is Scott Adkins Mma / Cardio Routine:
1. Cardio (HIIT for 15-20 minutes)
2. Treadmill: Sprint 6-10 mph (1 minute on), running 2.5-3.5 mph (1 minute off)
3. Bicycles: more than 100 rpms around level 10 (1 minute), lower rpm around level 3-5 (1 minute off)
4. Cardio all-round pacing like a bicycle, treadmill, master pole, and ellipse (15-20 minutes)
Friday: Shoulder and Feet
On Friday, Randy touched the shoulder and leg routine by doing 8 different exercises with 8-12 reps.
This is the shoulder Scott Adkins and the foot routine:
1. Back Squat (3 sets, 8-12 Repsi)
2. Military press (3 sets, 8-12 Repsi)
3. Press feet (3 sets, 8-12 Repsi)
4. Arnold Press (3 sets, 8-12 Repsi)
5. curl hamstring (3 sets, 8-12 repetitions)
6. Shoulder Dumbbell Front Increase (3 sets, 8-12 Repsi)
7. Calf Up (3 sets, 8-12 Repsi)
8. Dumbbell or Barbell Shrugs (3 sets, 8-12 Repsi)
Saturday: MMA or Cardio optional
On Saturday, Scott did MMA or routine cardio, focused 4 large exercises.
This is Scott Adkins Mma / Cardio Routine:
1. Cardio (HIIT for 15-20 minutes)
2. Treadmill: Sprint 6-10 mph (1 minute on), running 2.5-3.5 mph (1 minute off)
3. Bicycles: more than 100 rpms around level 10 (1 minute), lower rpm around level 3-5 (1 minute off)
4. Cardio all-round pacing like a bicycle, treadmill, master pole, and ellipse (15-20 minutes)
Sunday: rest
On Sunday he rested and ate delicious food to recover his body.
Diet Scott Adkins.
Scott Adkins cut carbohydrates from the rest of the food after lunch to minimize fat and facilitate weight loss. To get muscle, it aims to have around 0.7-1 g protein per one pound of weight.
The routine diet includes fresh food and wheat such as fruits, green vegetables, lean protein, fish, and protein smoothies.
This Scott Adkins diet:
Eat 1:
- Wheat Toast
- Oatmeal
- Fruit
- Shake protein.
Eat 2:
- Fish
- egg
- Rice
Eat 3:
- Crazy
- Green salad
- Chicken breast
- Sweet potato
Eat 4:
- Green Veggies.
- Fruit
- Shake protein.
Supplement
Scott Adkins uses the following supplement to help trigger the increase:
- Ultra trembolex.
- Nitro muscle vigor.
- Multivitamins.
- BCAA’s.
Summary
Scott Adkins is considered one of the top action stars currently working in Hollywood.
He has starred in films such as Expendables 2. The training schedule looks quite busy because it involves appointment and taekwondo and kickboxing.
What do you think about the practice and diet Scott Adkins? Leave a comment below.