FITNESS

Jason Momoa’s Aquaman Workout: Day 1 Pull

  • 1 / 10

    For six months Momoa and Abdelhamid undertook a basic three-day split routine that alternated between pushing muscles (chest, shoulders, triceps), pulling muscles (back and biceps) and legs, with core work at the end of each session. “We would usually lift at least four days a week and climb at least three days a week,” Abdelhamid says. Use this three-part regimen to build a body that can part seas and move mountains. Here’s part 1. Before starting, remember to warm up!

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  • 2 / 10

    Climbing wall5mins.

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  • 3 / 10

    Hammer strength lat pulldown: 4-5 sets 10-12 reps.

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  • 4 / 10

    Dumbbell row triple drop sets: 3 sets 12 reps – grab a weight you can lift for 12 reps on the first set; take weight off for each set. No resting.

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  • 5 / 10

    Lat pulldown: three sets of 8-12 reps. “Jump on the wall between sets to stretch out the back.”

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  • 6 / 10

    Low cable row: triple drop sets x 3. Work to failure on each set, taking weight off as you go.

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  • 7 / 10

    Dumbbell curl: three rounds of 50-rep drop sets – work to failure in each set until you amass 50 reps total. Repeat two more times.

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  • 8 / 10

    Banded barbell curl: three rounds; 6-8 reps with band on. Take band off, and keep going until failure.

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    The finisher:

    Partner pull-up

    “We go back and forth doing pull-ups using different grips. We start with one each, then two and so on. All the way up to 10. Then all the way back down.”

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  • 10 / 10

    Here’s the core workout he does after each daily workout.

    CORE:
    • Plank variations: 30-60 seconds each.
    • Rope crunch: drop sets of three sets of 10-12 reps.
    • TRX plank: 30-45 seconds.
    • Med ball crunch toss: three sets of 15 reps.
    • TRX knee tuck: three sets of 20 reps.
    • Hanging leg raise: three sets of 15 reps.

    Check out day 2, where he trained his pushing muscles, here.

    Check out day 3, where he trained his leg muscles, here.

    Aquaman is in cinemas now.

    This article originally appeared on the December 2018 issue of Men’s Health Singapore

    By Ben Jhoty; Photography By Damian Bennett

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