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The Game Of Thrones Workout: How You Can Train Like A Lannister

  • Training Your Upper Body Like A Lannister
    1 / 7 Training Your Upper Body Like A Lannister

    Unless you have been living under a rock or in a cave, you would most probably have heard of, and is currently watching this: the much-anticipated season seven of Game of Thrones.

    And if the official trailer and past episodes are any indication, you’re set to experience more dragons, battles, and bloodshed this time around, too. The Lannister clan means business, and if you want to keep up in the power-hungry, ambition-driven world, well, you’d better shape up.

    Thankfully, we’ve devised a workout that will do just that. Follow this plan and you’ll bulletproof your upper body so well you’d be able to fit right in to the Seven Kingdoms of Westeros.

    Here’s what to do. There are two workouts—Workout A and Workout B. Each contains three exercises, and you’ll perform each on different days. You’ll do each workout as a circuit, smoking your upper body while challenging your core, too. 

    And remember – a Lannister always finishes his sets.

    Related: 10 D.O.T.S. Pick-Up Lines – So Cheesy They Are Actually Good

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  • Workout A
    2 / 7 Workout A

    You’ll NeedA pair of medium-weight dumbbells (start with 10kg).

    1. BENT-OVER ROW

    Holding dumbbells, bend at your hips until your torso is nearly parallel to the floor. Raise the weights until they reach your armpits. Pause and reverse the move. That’s 1 rep; do 15 to 20.

     

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  • Workout A
    3 / 7 Workout A
    3. OVERHEAD CARRY

    Hold weights at the top of the overhead press position and walk back and forth. You’re done when your elbows begin to buckle. That’s 1 round; do 3 to 5, resting 2 minutes between each.

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  • Workout A
    4 / 7 Workout A

    2. OVERHEAD PRESS

    Hold dumbbells at shoulder level, your palms facing each other. Clench your glutes and brace your abs as you press the weights up. Pause and slowly lower them. That’s 1 rep; do 15 to 20.

    Related: The Best Exercise Move For Your Upper Body

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  • Workout B
    5 / 7 Workout B

    You’ll need: A pullup bar, a pair of heavy dumbbells (20KGs are a good start), and a bench.

    Related: The Hardest Bench Press Variation You Should Try

    1. CHEST PRESS

    Lie on an incline bench holding dumbbells above your chest, your arms straight and palms facing forward. Lower the weights to your chest, pause, and reverse. That’s 1 rep; do 15 to 20.

     

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  • Workout B
    6 / 7 Workout B

    2. CHINUP

    Using an underhand grip, hang at arm’s length from a bar. Pull up, bracing your abs and tucking your elbows to your ribs, until your neck touches the bar; pause and lower. Repeat till failure.

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  • Workout B
    7 / 7 Workout B

    3. FARMER’S WALK

    Stand holding dumbbells at your sides. Keep your shoulders pulled down and don’t let the weights rest on your thighs. Walk as far as you can until your grip or posture starts to fail.

    Related: WATCH: The Farmer’s Walk That Gives You Shredded Traps And Shoulders

    By editors of Men’s Health

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