Stephen Amell Arrow Workout



The workout we have come up with today to post is the Stephen Amell Arrow Workout! This one is inspired by the physique that Stephen Amell built to play the role of Arrow. 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.

Stephen Amell Stats:

Height: 6’1
Weight: (approximate) 185 pounds
(Retrieved from Wikipedia)


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.



Day 1 – Chest/Triceps/Abs

  • Incline dumbbell press – 4 sets/6-8 reps
  • Flat dumbbell press – 4 sets/10-12 reps
  • Weighted bar dips – 3 sets/8-10 reps
  • Overhead tricep extension – 4 sets/10-12 reps
  • Lateral Raises – 5 sets/12-20 reps
  • Hanging leg raises or ab rollouts – 3 sets/as many as possible

Day 2 – Legs/Calves

  • Rack pulls (pins set slightly below knee) – 4 sets/5 reps
  • Dumbbell Bulgarian split squat – 4 sets/8-10 reps per leg
  • Single leg leg-press (one leg at a time) – 2 sets/15 reps
  • Weighted hyper extension – 3 sets/8-10 reps
  • Calf raise (any variation) – 5 sets/12-20 reps

Day 3 – Back/Biceps/Abs

  • Weighted pull ups – 4 sets/6-8 reps
  • Bent-over barbell row – 4 sets/6-8 reps
  • Barbell curls- 4 sets/8-10 reps
  • Alternating hammer curls – 3 sets/10-13 reps each arm
  • Hanging leg raises or ab rollouts – 3 sets/as many as possible

If you know parkour or learn that then you can add that in twice a week as well. If you don’t want to learn parkour or know it already then you can replace that with box jump, jump squats, jump roping or HIIT Training 2 days a week. Then the remaining 2 days a week should be your rest days as rest is critical for staying healthy and injury free.

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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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