Stephen Amell Workout 2

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Stephen-Amell-Workout-2

The workout we have come up with today to post is the Stephen Amell Workout! This one is inspired by the physique that Stephen Amell has built and maintained during his career. 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) 181
(Information retrieved from Wikipedia.)

NUTRITION

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.

 

Stephen Amell Workout:

Training Volume:You have 4 days of routines to follow, and then 1-2 days of long distance cardio (This should be done at a steady and comfortable pace). Among these 5-6 days you will be fitting in your ab routine 3 Days.

This routine can be made harder by wearing a weighted vest. You can also go through the movements one at a time for a total of 3 sets, they do not have to be done all at once in the specific order.

Ab Routine

3×25 TTB (Toes to Bar) Which can be scaled to Knees to Elbow

Short Circuit 3 Sets (Try not to touch your feet to the floor until you finish each set)
20 Lying Leg Lifts
20 Scissor Kicks
20 Second Hollow Rock

3×25 Sit Ups

60 Second Plank Holds w/ Increasing Weight (on your back)
Example:
Set One: Free Weight
Set Two: 45 Lbs
Set Three: 70 lbs

Arm Routine

3×10 Chin-Ups
3×15 Bench Dips
3×10 Wide Grip Chin Ups
3×15 Dips
3×10 Close Grip Chin Ups

Finish with 15-30 Minutes of HIIT Cardio Training
1 Minute Quick Jog –> 1 Minute Walk

Leg Routine

3×15 Lunges
3×10 Pistol Squats
3×15 Air Squats
3×10 Jump Squats
3×15 Lunges

Finish with 15-30 Minutes of HIIT Cardio Training
30 Second Sprint –> 1:30 Walk

Chest Routine

3×15 Regular Push-Ups
3×10 Diamond Push-Ups
3×15 Handstand Push-ups (Or High Arch)
3×10 Ring or Bar Dips
3×15 Regular Push-Ups

Finish with 15-30 Minutes of HIIT Cardio Training
30 Second Sprint –> 1:30 Walk

Back Routine

3×15 Standard Pull-Ups
3×10 Wide Grip Pull-Ups
3×15 Wide Grip Push-Ups (Slightly wider than Standard)
3×10 Wide Grip Pull-Ups Behind the Head
3×15 Standard Pull-Ups

Finish with 15-30 Minutes of HIIT Cardio Training
1 Minute Quick Jog –> 1 Minute Walk

Training Volume:

5+ days per week

Explanation:

We’re going to do 3 days of compound lifts and weightlifting (push, pull, and legs), and in the middle of that, we’ll also be fitting in 2 days of circuit style training which I found shared by Amell’s trainer.  I will be creating the main days via videos I found of Amell, and also his Instagram page.  I will also add in activity day options for you to utilize as well (mixed martial arts and parkour, which we know Amell loves).

Supersets and Circuits:

Supersets are to be completed with no breaks in between each workout, but then a break after one set of each is completed.  Then rinse and repeat for the total number of sets.  Circuits have no break for the duration of the workout.

Stephen Amell Workout Day One: Push

Warm Up:

Stretch

10 minute jog

Workout:

Bench Press

5×10,8,5,5,5

Close Grip Bench

4×12

Military Press

4×12

Superset One:

A. Barbell Upright Row

3×10

B. Kettlebell Swing

3×10

C. Seated Rear Delt Raise

3×10

Superset Two:

A. Incline Dumbbell Press

3×10

B. Incline Chest Flys

3×10

C. Push Ups

3×25

Superset Three:

A. Standing DB Tricep Overhead Extension

3×10

B. Dips

3×10

C. Triangle Push Ups

3×10

Stephen Amell Workout Day Two: Circuits

Warm Up:

Stretch

10 Minute Light Intensity Walk

Workout:

Battle Rope & Bells Circuit

Complete this circuit 3 times; rest for 60-90 seconds between sets.

One-Arm Plank Battle Rope Pull (stay in plank position, alternate arms pulling weight towards you): 135 lbs for 40 feet

Battle Rope Seated Slams: 10 reps (each side)

Spiderman Dumbbell Push-Up Crawl: 8 reps

Spiderman Dumbbell Retreats: 8 reps

A2G Bicep Curl Squat Thruster: 8 reps

Box & Bell Circuit

Complete this circuit 3 times; rest for 60-90 seconds between sets.

Racked Kettlebell Step-Ups (alternating): 8 reps

Push-Up Box Jump Flow: 8 reps

Plank Climb Kettlebell Rows (alternating): 16 reps

Stephen Amell Workout Day Three: Pull

Warm Up:

Stretch

10 minute jog

Workout:

Deadlift

5×10,8,5,5,5

Preacher Curls

4×12

Barbell Shrugs

4×12

Superset One:

A. Pulldown Variation (Cable, Hammer, or Machine)

3×10

B. Row Variation (Cable, Barbell, TRX or DB)

3×10

C. Pull Ups (Wide)

3×10

Superset Two:

A. Dumbbell Curls

3×10 each arm

B. Hammer Curls (Cable or DB)

3×10

C. Chin Ups

3×10

Superset Three:

A. Dumbbell Shrugs

3×10

B. Light Hang Cleans (DB or BB)

3×10

C. Barbell Farmers Walk

3 sets for distance or failure

Stephen Amell Workout Day Four: Circuits

Warm Up:

Stretch

10 Minute Light Intensity Walk

Workout:

Battle Rope & Bells Circuit

Complete this circuit 3 times; rest for 60-90 seconds between sets.

One-Arm Plank Battle Rope Pull (stay in plank position, alternate arms pulling weight towards you): 135 lbs for 40 feet

Battle Rope Seated Slams: 10 reps (each side)

Spiderman Dumbbell Push-Up Crawl: 8 reps

Spiderman Dumbbell Retreats: 8 reps

A2G Bicep Curl Squat Thruster: 8 reps

Box & Bell Circuit

Complete this circuit 3 times; rest for 60-90 seconds between sets.

Racked Kettlebell Step-Ups (alternating): 8 reps

Push-Up Box Jump Flow: 8 reps

Plank Climb Kettlebell Rows (alternating): 16 reps

Stephen Amell Workout Day Five: Legs

Warm Up:

Stretch

10 minute jog

Workout:

Squat

5×10,8,5,5,5

Hamstring Curls

4×12

Leg Extension

4×12

Superset One:

A. Leg Press

3×10

B. Calf Raises on Leg Press

3×10

C. Unweighted Standing Calf Raises

3×10

Superset Two:

A. Weighted Lunges

3×12 (6 each leg)

B. Straight Leg Deadlift (KB, DB or BB)

3×10

C. Cable Pullthroughs

3×10

Superset Three:

A. Weighted Hip Thrusts

3×10

B. Box Jumps

3×10

C. Sled Push

3 sets for distance (or failure)

Stephen Amell Workout Activity Day Options

Staying active is extremely beneficial and important.

Just because Amell’s training might look like what is shown above, does not take away from how active he is in daily life.

For example, he is constantly active even while filming.  These are things to consider when trying to replicate his physique.

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Disclaimer:
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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