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Stephen Amell Workout And Diet Plan

Arrow is an American superhero television series , the series follows Spoiled billionaire playboy Oliver Queen (Stephen Amell) is missing and presumed dead when his yacht is lost at sea. He returns five years later a changed man, determined to clean up the city as a hooded vigilante armed with a bow.

Stephen Amell Workout

The Stephen Amell workout for Arrow uses all types of body weight training. Stephen Amell says his workouts vary constantly. Therefore, there’s no workout set in stone. Since, the Oliver Queen actor doesn’t workout in a gym, he is free to do whatever he wants. Amell says that varying workouts to push his body to the limits is what makes his workouts fun.

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Stephen Amell Workout is differs from Grant Gustin Workout Because he and Grant have different body types which require different workouts.

  • Goal: Increase Strength
  • Skill level: Intermediate
  • Duration: 8 weeks
  • Days per week: 3

Before starting Any workout, it is very important Doing Warm up To stay safe and obtain the foremost out of your exercising .

Stephen Amell Workout Day 1 : Chest/Triceps/Abs

  • Incline dumbbell press – 4 sets/4-6 reps
  • Flat dumbbell press (or use a barbell but I’m not  a huge fan of the traditional bench press) – 3 sets/6-8reps
  • Weighted bar dips – 2 sets/8-10 reps
  • Overhead tricep extension – 4 sets/10-12 reps
  • Side lateral Raises – 5 sets/10-12 reps
  • Weighted cable crunches – 3-5 sets/10-12 reps Workout B – Legs/Calves

Stephen Amell Workout Day 2 : Active Recovery

Mixed martial arts such as kickboxing , parkour and/or running

Stephen Amell Workout Day 3 : Back/Biceps/Abs

  • Weighted pull ups – 5 sets/4-6 reps
  • Bent-over barbell row or cable row – 4 sets/6-8 reps
  • Barbell curls- 3 sets/8-10 reps
  • Alternating hammer curls – 3 sets/8-10 reps each arm
  • Weighted cable crunches – 3-5 sets/10-12 reps

Stephen Amell Workout Day 4 : Active Recovery

Mixed martial arts such as kickboxing , parkour and/or running

Stephen Amell Workout Day 5 :Legs/Calves

  • Deadlift (conventional, sumo, or rack pulls if unable to do former two) – 5 sets/5 reps
  • Dumbbell Bulgarian split squat – 3 sets/4-6 reps per leg
  • Leg Press – 3 sets/8-10 reps
  • Dumbbell lunges – 2 sets/8 reps per leg
  • Calf raise (any variation) – 6 sets/10-15 reps

Stephen Amell Workout Day 6 :Active Recovery

Mixed martial arts such as kickboxing , parkour and/or running

Stephen Amell Workout Day 7 : Rest

Stephen Amell Diet Plan

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Arrow Workout  , green arrow workout

Obviously, any workout is incomplete without a solid diet plan.Amell increased his caloric intake by scarfing down more protein and healthy fat. This, of course, calls for him to lower carbohydrate intake to not only lean up, but also allow the fat to provide energy for intense workout sessions and stunt work.

Amell has said before that he would cut out dairy, gluten, and alcohol to put the finishing touches on his physique, all while taking in more vegetables and healthy fats.

Stephen Amell – Body Transformation for The Arrow

 

Related : Top 10 Foods to Gain Muscle Mass .

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