- Hello, I'm Tom Ellis.
I play Lucifer on the show "Lucifer."
And I'm going to show you today,
my training regime that
I use to get into shape,
especially for Season Four of Lucifer.
Hashtag, Devil Training.
Lets give it a go.
(powerful music)
So before I do any lifting,
I like to start by having
a good 20 minute warmup
on the treadmill.
So I'll do five minutes of
an easy, nice paced jog,
and then I'll do intermittently
45 seconds of sprints.
So I'll crank it up to
about 12 miles an hour,
for a sprint for 45 seconds
then take it back down
to a walking pace of
about fours miles an hour.
And I'll do that until I hit 20 minutes.
And then I've got my blood
pumping and I'm ready to go.
When we were getting into shape
for "Lucifer" Season Four,
I really wanted to gain some muscle mass.
And so the best way to do that,
was consult my trainer, Paolo,
Paolo everybody.
And basically Paolo suggested that we did,
well we were gonna train six days a week,
but we would do four days of it
as an upper, lower body split,
using big, compound movements.
Get the big muscles going.
So, an upper body day would
contain things like this,
the bench press.
So, when we're doing the bench press,
we're working to try and
build that lean muscle mass.
So, I'll put a heavy weight on there,
I'll do somewhere between
eight to ten reps,
and we'll do that four times.
So this is an oldie but a goodie,
it's the classic wide-grip pull up.
Now I couldn't do any of these
at the beginning of the year,
but a lot of practice,
keep your core engaged,
get over it nicely, and go for it.
Always remember to
breathe out on the way up,
and slow back down.
As I said, I couldn't do any
of these beginning of the year,
so I've slowly built up to doing
probably about ten reps on my first go,
and then I've slowly come down to eight,
six, and probably six again,
I try and do four sets of those.
Another great compound movement
to get the shoulders fired up,
I like to do this at the
start of my upper body days,
is the overhead seated shoulder press.
I'd like to try and start heavy
so I've got 40 pounds on each arm.
Paolo, he's so good.
If you have got a trainer and
you're using heavy weights,
it's great to help you get into position
without injuring yourself.
So if you get them up with a swing,
three, two, one, and you go in position.
And then nice,
get a good depth on them,
and then try and explode upwards.
The slow contracting is just as important
for the muscle building
as doing it for the exercises quickly.
Let's do one more.
And then just to get them down safely,
tuck them into your body.
So if you really wanna
carve out those shoulders
a great super set exercise to do
with the overhead presses
is the single cable lateral raise.
So you get the cable,
you don't have to overload this weight,
you're going for good, clean reps.
So, straight up, down, to the side.
Down to the side, you super set this
with the overhead presses,
and you do four sets of each one,
with minimal rest in between.
And your shoulders will be on fiiiiiire!
Okay, time to get the guns going.
I'm gonna use the classic
single arm bicep curl,
except without the heavy weights.
People use heavy weights,
and they often cheat by
swinging their bodies.
I'm going for a flat surface on my back,
flat against here, that's it.
And then you want to get your
elbows pinned in like this,
and you want nice, slow contractions.
And bring them both up like that,
keep them together, and just lower slowly,
one at a time,
nice, long, controlled movement.
Why am I talking so slowly?
So in terms of reps and sets,
we're doing ten reps on each arm,
which if you work it
out, that's twenty reps.
Back and forth, and you
want slow steady movements,
and we do that four times.
So, one of the best exercises
you can do on leg day
is the classic squat.
It fires up all the big muscles,
you get a nice good heavy weight,
good form, and go down,
and open up.
(straining noises)
This is heavy.
Actually, it's not really,
I haven't put any weights on today.
But normally I'd stack it
up with about 60-70 kilos,
it's all about form and
protecting your back.
Oh, my bum feels nice!
All right, well, that's
just a few exercises
from the devil training
that I do with Paolo.
Always have a good 10-15
minute stretch afterwards.
I have to these days
'cause I'm getting old.
And I need loads of this stuff,
keep hydrated, eat clean, and
you'll see the difference.
Laters.
(powerful music)
