Here's how 'Daredevil' star Charlie Cox got ripped to be a superhero

"I never do seven days [in a week], because you are supposed to rest. I tend to do five days," Cox said. "Before the show, when we're building up to shoot the show, I try to do six days a week. I try to get myself into good enough shape so when we start shooting, I can concentrate on the show and the acting part of it and not worry about it so much. So basically, I can do weeks where I do three or four times a week."

"He normally gives me an hour and 15 minutes," Washington said of the duration of Cox's workouts. "If I can sneak and take an extra 15-20 minutes, I'll take it. But he's usually strict, because he's so busy."

"One day you go in, and do your shoulders. And the next day, you do your legs, and the next day after you do your biceps," Cox explained.

But if you think that sounds pretty standard and old-school, Washington says these aren't the isolated exercises of your '90s action heroes.

"Remember back in the day when people used to work out one body part per day and try to be like Arnold Schwarzenegger and want to lift 200 pounds or whatever, some madness like that? Nobody works out like that now," Washington told us. "We'll do some primary muscle, but in a sport-specific, functional way, not the heavy three sets of 12, then you rest... We did none of that."

Load vector decline fly with rotation

Key elements: rotation, isometric contraction (extended muscle under tension), chest, and joint stability.

Youtube Embed:
http://www.youtube.com/embed/3G7RHc4GUD0
Width: 420px
Height: 315px

TRX seesaw

Key elements: Core exercise. Active plank. Core is on fire.

Youtube Embed:
http://www.youtube.com/embed/ND8eFovJv9Q
Width: 420px
Height: 315px

Gobble squat jumps

Key elements: Increases strength, works quadriceps, calves, glutes, hamstrings, and shoulders. Cox does an advanced version.

Youtube Embed:
http://www.youtube.com/embed/sE0SR84Gux4
Width: 420px
Height: 315px

"I love to do cardio. I like to run and sweat a lot, and I think that's quite helpful," Cox, 33, said.

Washington gave us three examples of Cox's cardio workouts.

The treadmill: "We'll put the treadmill at an incline, like on a hill at five, and I'll have him run. Every minute, we go all the way up to 12, and then go all the way back down. So it's like he's running up a hill, and it gets steeper every minute."

The rower: "I'd say, 'Charlie, you've got 500 meters in a minute, 45 seconds.' Boom, that's what he would do."

The prowler: "That's that football thing where you basically push it across the field. Every single offensive line practice where he does the three-point stance, he's moving like this big, metal thing across the field. Charlie does a version of that, but in the gym, back and forth for time intervals. Those are tough, my friend."