Arsenal Workout



The workout we have come up with today to post is the Arsenal Workout! This one is inspired by the physique that Arsenal has in the DC Comics. Don’t forget that nutrition plays an important role when striving to achieve various fitness and strength goals!

Research process for celebrities/characters/etc:

When we are researching workouts for different anime characters, celebrities, cartoon characters, athletes, politicians, etc… We go through a fairly large deep dive into the data we can find available through books, movies, comic books, interviews, articles that have been written, and we often even reach out to contact the individuals to gather data if at all possible. Then using our education and knowledge we formulate workout information based on what the research and outreach information obtained.

Arsenal Stats:

Height: 5’11
Weight: 185 lbs
(Information retrieved from Fandom.)


Looking for nutritional information to help get you on track with your health and fitness goals? We also have you covered, on our Unorthodox Training Nutrition page we have laid out many of the basics for nutrition information that has helped to consistently get results. We go into nutrition more in-depth in our membership program as well. Combining fitness and nutrition routines or plans together can allow you to optimize your health and fitness with your lifestyle. Your nutrition should be set-up in a way that helps you to create a sustainable health and fitness routine to achieve your desired health and fitness results.

Arsenal Workout:

Training Volume:

5+ days per week


I recommend utilizing some of the circuits ON TOP of your daily body weight training (we’re talking about a superhero here, guys) to really bring up the intensity – but the mixed martial arts, archery strengthening and additional parkour training is more-or-less there to bring out your inner Arsenal.

**I purposely did both Arsenal and Arrowette on the same week being that they’re such closely related characters when it comes to their abilities, inspiration, and therefore their training style we create.  For that reason you will be seeing virtually the same routine for both of them, but under different character to show both our male and females it’s okay to train the same!**

Arsenal Workout: Daily Calisthenics from our Parkour Program

75 Pull Ups

75 Hanging Leg Raises

100 Dips

100 Lunges

100 Sit Ups

150 Push Ups

150 Air Squats

**These can be broken down into any number of sets/reps that are needed to complete the overall count.**

Arsenal Workout: Calisthenics/Acrobat Circuits

Beginner Circuit

  • 20 knee push ups
  • 30 body weight squats
  • 10 body rows
  • 10 lunges both sides
  • 20 crunches
  • 20 second superman hold
  • 60 second forearm plank

Intermediate Circuit

  • 20 push ups
  • 50 body weight squats
  • 10 pull ups
  • 20 plank to push ups

Intermediate-Advanced Circuit

  • 20 clap push ups
  • 20 Bulgarian split squats
  • 10 chin ups
  • 10 single leg hip bridges (both sides)
  • 10 handstand push ups
  • 30 second side plank each side
  • 25 plank to push ups
Arsenal Workout: Archery Strengthening

On top of becoming stronger with calisthenics and parkour necessary training, there are also some movements we can utilize to strengthen specific muscles utilized for archery.

Of course, if you can also get out there and become a pro with a bow and arrow, that’s even better.

But, if you’re one day planning on it, it’s a good idea to incorporate these workouts, as shared with us by Archery360:

  • Single Arm Dumbbell Rows
  • Romanian Deadlift
  • Dumbbell Side Raise
  • Rowing Machine
  • Forearm Planks

As you can tell I’ve included planks, or variations of them, within our calisthenic circuits on purpose to give you a bit of a head start on the matter.

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The information discussed in this article is meant solely for educational reasons. This is not medical advice because I am not a doctor. This post is based on my personal experiences and my readings of the existing scientific literature. Only healthy adults should follow the advice and ideas in this article. You should get the advice of your doctor before implementing any of the suggestions in this article. Consult your doctor if you have any health difficulties or pre-existing conditions before making any changes based on the advice in this article. As a disclaimer, the author/owner of this website makes no representations as to whether the material contained there will actually cause any harm or liability, real or perceived, and as such should not be held responsible as you are assuming any risks yourself.

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