Corey Calliet is the body transformation expert who helped Michael B. Jordan get hella ripped for boxing sequel Creed II. He just walked YouTuber Alex Costa through the different moves he used to get the actor chiseled and conditioned for the movie, and showed how anyone can build the Creed training into their own workout.

“There was a lot of boxing and conditioning work, but the most important part was the weight training,” he says. “And not just weight training where you’re lifting weights just to lift weights, but actually focusing on form, focusing on squeezing, focusing on getting the muscles to shape and form.”

He starts Costa off with the incline dumbbell press to contract his upper chest, then an overhead press to work the front deltoid (he advises 4 sets of 15 to 20 reps). “I like to fatigue the muscle so I’m breaking it down,” he says. They follow that up with some curls, with Calliet reminding Costa to keep squeezing, and to keep his elbows out in front while holding the barbell, to put as much tension as possible on the bicep.

Next up, Costa does pushups on the curl bar, engaging his abdominals to keep it from rolling, followed by dumbbell side curls to work the side and rear delts. Calliet keeps mixing up the movements, going from renegade rows to a curl to an overhead press, like he did with Jordan: “The key to changing your body is always tricking your body.”

Moving onto lat pulldowns, Calliet has Costa squeeze down extra hard before releasing to build the shape of the lat, reiterating just how important the right form is in a workout. “Hand placement, arm placement, foot placement, can change the whole shape of your body,” he says. “It’s not just lifting the weight, it’s how you lift the weight.”

“To get a good workout, you don’t have to be in the gym all day,” he adds. “Efficiency can happen very, very quickly if you do it correct. If you do the workout right, not taking long breaks, you can get it done in 45 minutes.”

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