Kumail Nanjiani wasn’t this jacked midway through last year. His superhero transformation has taken center stage over the last six months, as he’s gone from average-guy comedy star to superheroic leading man, and he’ll show off his newly gained guns and ripped torso in Marvel’s Eternals film later this year.
Most noticeably, he’s grown superheroic arms that stand out, and he’s firmed up his midsection, building noticeable six-pack abs. Nanjiani’s road to ripped (and he’ll take “ripped” over “jacked”, “cut” or “swole,” thank you very much) comes from classic, hardcore bodybuilder training. There are no quick-fix moves and no quick-fix diet, which he found out while training with veteran trainer Grant Roberts in California. And it’s not CrossFit or group fitness that got Nanjiani in superhero shape.
That meant heavy reps and plenty of isolation-focused biceps curls that attacked the biceps from multiple angles and during multiple stages of the curling range of motion. For abs, meanwhile, it meant a series of core-focused moves, and it also meant squatting (yes, squatting), because that remains the greatest stealth core move out there.
Check out four of his favorite moves from Roberts below.
3-Way Dumbbell Curl
Curl the right DB toward your left shoulder, twisting the pinkie-side head of the DB up. Lower, then repeat on the other side; do 7 reps per side. Follow with 7 hammer curls (palms facing your torso). Finish with 7 standard curls (palms facing forward). Rest 90 seconds; do 4 sets.
Peter Sucheski
Zercher Squat
Stand holding a barbell, loaded with a relatively heavy weight, in the crooks of your elbows. Tighten your shoulder blades, core, and glutes. Bend at the knees and push your hips back, lowering into a squat. Stand back up. That’s 1 rep; do 4 sets of 10.
Peter Sucheski
Earthquake Abs Series
Get in plank position, forearms on a stability ball. Move your elbows forward, rolling the ball forward, then pull back. Do 10 reps. Then do 10 reps rotating the ball clockwise. Follow with 10 reps rotating the ball counterclockwise. Finish with 10 more reps rolling the ball forward and backward. Do 4 sets.
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