FITNESS

Jason Momoa’s Aquaman Workout: Day 2 Push

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    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-day regimen to build a body that can part seas and move mountains. Here’s part 2. Before starting, remember to warm up!

    Total body warm-up: Concept2 SkiErg, bear crawls, sled pulls and drags, kettlebell work 20-30 min

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    Two-minute shoulder activator: 30 seconds of a standing overhead press, followed by 30 seconds of a straight hold overhead. Repeat twice. That’s one set. Do three rounds to get those shoulders firing!

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    Cable fly: four sets of 15-20 reps

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    Seated dumbbell shoulder superset with Arnold press: three sets of 8-12 reps each

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    Smith machine incline press: triple tempo drop sets, 8-12 reps. Followed by five 5-second negatives, then three 8-second positive reps, then two rounds of triple tempo drop sets until failure.

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    Incline dumbbell press superset with close grip press: four sets of 8-12 reps each.

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    Up downs. Load the Smith machine incline press with a stack of 5kg plates. Hit 10 reps and strip one plate off each side; hit another 10 reps and so on until only one plate is left on each side. Then add all the plates back on, one by one on each side, hitting another 10 reps each time until you reach the same number of plates you started with. Usually between 110-130 reps.

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    Dumbbell side-raise: three rounds of 50-rep drop sets.

     

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    Triceps rope extension – “Sevens”: seven reps followed by a seven-second squeeze at full extension. Repeat seven times. That’s one round – do 3 rounds.

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    100 partner dips: 10 dips each, going back and forth until you both hit 100.

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    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 1, where he trained his pulling 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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