Forget The Odyssey\u2019s extensive A-list cast and spellbinding special effects.<\/p>\n
The breakout star of Christopher Nolan\u2019s epic blockbuster has undoubtedly been Matt Damon\u2019s 4\u2019 6\u201d tall stunt double Devyn Dalton<\/a>.<\/p>\n <\/p>\n The 35-year-old\u2019s impressively muscular physique has made headlines ever since Damon singled her out for having \u201cthe greatest arms I\u2019ve ever seen\u201d<\/a>.<\/p>\n Latest Videos FromFit&Well<\/p>\n \u201cApparently my arms have their own career now,\u201d she tells Fit&Well, exclusively sharing the workout she used to prepare for the role.<\/p>\n So what does she credit for her success\u2014and leading man-worthy biceps and triceps?<\/p>\n You may like<\/p>\n \u201cThere really isn’t one secret exercise,\u201d she admits.<\/p>\n \u201cThey’re the result of years of consistent training and doing a lot of different things. I strength train, but I also do calisthenics, boxing, Muay Thai, jiu-jitsu and stunt work, so my upper body is constantly being challenged in different ways.\u201d<\/p>\n Her mix of strength and conditioning, she explains, has allowed her to build muscle while maintaining the athleticism, endurance and mobility needed for her work.<\/p>\n \u201cI also think people underestimate consistency,\u201d Dalton continues, speaking while on set in New Zealand on another major film project.<\/p>\n \u201cYou don’t need to destroy yourself in the gym every day. You need to train intelligently, progressively challenge your body, recover properly, eat enough to support your goals and keep showing up.\u201d<\/p>\n What to read next<\/p>\n Plus, she adds, \u201chaving Matt Damon publicly compliment your arms is pretty good motivation to never skip an upper-body day again\u201d.<\/p>\n Here is how Dalton shaped up to \u201cadd some size and definition\u201d for Homer\u2019s legendary leading man.<\/p>\n The 25-move workout Devyn Dalton used for The Odyssey <\/p>\n Once Dalton discovered she had been cast to double as Damon\u2019s Odysseus, she finetuned her training to add muscle and definition, while staying athletic and mobile.<\/p>\n \u201cI focused on progressive strength work, higher-volume upper-body training and making sure my nutrition supported what I was asking my body to do,\u201d she explains.<\/p>\n \u201cFor me, the goal is never just to look strong. I need to be able to move, perform, repeat choreography, take direction and keep doing it take after take.\u201d<\/p>\n Her upper-body sessions mixed heavy compound lifts such as pull-ups and overhead presses to build strength, with higher-rep bodyweight moves to build muscle.<\/p>\n \u201cThat gives me a combination of strength, muscle endurance and definition rather than training purely for size,\u201d she says.<\/p>\n She would also prioritize good technique and keeping her muscles under tension rather than always trying to lift more weight.<\/p>\n \u201cOne of my biggest training tips is that heavier isn’t automatically better,\u201d says Dalton. \u201cTechnique, control and time-under-tension matter.\u201d<\/p>\n And she certainly didn\u2019t train arms every day.<\/p>\n \u201cRecovery is part of training. Muscle needs time and adequate nutrition to rebuild,\u201d she says.<\/p>\n Ready to embark on Dalton\u2019s epic arms workout yourself? Here\u2019s how to tweak the routine.<\/p>\n How to adapt Dalton\u2019s epic arms workout for a beginner <\/p>\n Dalton\u2019s signature arms workout for The Odyssey combines five blocks:<\/p>\n Block 1 – Warm-upBlock 2 – StrengthBlock 3 – Arms and shouldersBlock 4 – Bodyweight burnerBlock 5 – Finisher<\/p>\n To complete the full routine, you\u2019ll need a set of dumbbells, a long-loop resistance band, a pull-up bar and dip station. For most people, this will mean heading to the gym.<\/p>\n If you\u2019re a relative beginner, you can try performing just one set of each exercise, rather than running out of puff halfway through the first few sets.<\/p>\n For example, do one round of block #1 then move onto one round of block #2 and continue to the end.<\/p>\n Adapt each move to suit your fitness level, too. When you come across these moves in the workout, we recommend the following adaptations:<\/p>\n Scapular push-up: If you can\u2019t maintain a plank position in a scapular push-up, do scapular push-ups from your knees<\/a>.Push-up: Make them more achievable by performing an elevated push-up<\/a> or wall push-up<\/a>.Pull-up: If you have a bar for pull-ups but can\u2019t do a pull-up, do banded pull-ups<\/a> and choose the resistance that allows you to complete all the reps with your chin over the bar. If you don\u2019t have a bar for pull-ups, perform a bent-over row<\/a>.Dips: Without a dip station or parallel bars, do bench\/couch dips<\/a> (bend your knees to make them easier).Plank shoulder tap: Perform knee-plank shoulder taps<\/a> if you can\u2019t maintain a high-plank position.<\/p>\n As your strength and recovery improve you can start to add extra rounds to match Dalton\u2019s full routine.<\/p>\n Block 1 – Warm-up<\/p>\n Spend five to eight minutes preparing your upper body for action.<\/p>\n Band pull-apart Band external rotation Scapular push-up Arm circles Push-up Block 2 – Strength<\/p>\n Dalton does four rounds, resting 60-90sec between rounds.<\/p>\n Pull-up or chin-up Dumbbell or barbell overhead press Dips Block 3 – Arms and shoulders<\/p>\n Dalton performs three rounds, resting 45-60sec between rounds.<\/p>\n Alternating dumbbell biceps curl Hammer curl Lateral raise Overhead triceps extension Triceps push-up Dalton says: \u201cI keep the movements controlled here. Don’t swing the dumbbells through curls. I like a slow lowering phase, taking roughly three seconds, because keeping tension on the muscle makes a relatively simple exercise much harder.\u201d<\/p>\n
Sets: 2 Reps: 20<\/p>\n
Sets: 2 Reps: 12 each side<\/p>\n
Sets: 2 Reps: 10<\/p>\n
Sets: 1 Reps: 30sec each direction<\/p>\n
Sets: 1 Reps: 10-15<\/p>\n
Reps: 6-10<\/p>\n
Reps: 8-10<\/p>\n
Reps: 8-12<\/p>\n
Reps: 10-12 each side<\/p>\n
Reps: 10-12<\/p>\n
Reps: 12-15<\/p>\n
Reps: 10-12<\/p>\n
Reps: 8-15<\/p>\n