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Stephen Amell Workout and Diet

by Adam Clark on June 16, 2014
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Stephen Amell plays the role of Oliver Queen, also known as “Green Arrow,” in the CW’s popular television show “Arrow.” His character is a billionaire who enjoys spending his time in the nightclub scene, living his life with booze and a different girl each night. After being shipwrecked at sea, Queen is presumed dead until he resurfaces five years later and is ready to fight crime in Starling City as the vigilante hero, “Green Arrow.” To play this superhero character, the actor must be muscular and lean, athletic and strong, and able to take on several enemies at once in hand-to-hand combat. And of course, he must be able to use his signature bow and arrow. Step in, Mr. Amell. The 33-year-old Canadian actor is 6 feet 1 inches tall and 185 pounds. He does not just have six-pack abs, but the chiseled Toronto native has an eight-pack! His biceps are bulging and chest and back are sculpted from stone. So how do you get a body like this? Buckle up and be ready to push past your limits.

>>> Video: Stephen Amell Shows Off His Hero Skills

>>> Look Like Stephen Amell With This Workout

>>> Mark Wahlberg Workout and Diet

Stephen Amell’s Green Arrow Workout

When Stephen Amell trains, he trains hard. There are no excuses. His training regimen consists of three days of strength training each week where he uses a variety of equipment including kettlebells, dumbbells, barbells and his own body weight. During each workout, he hits his whole body from every angle using several different set and rep schemes. In between strength training days, Amell has active recovery days dedicated to training in mixed martial arts disciplines such as kickboxing or jiu-jitsu, as well as archery and parkour – a combination of athletic and explosive movements such as running, jumping, climbing and tumbling. In an interview with Men’s Fitness, Amell shared his routine. He begins each workout by properly warming up, starting with myofascial release techniques, such as using a foam roller. He then begins an active warm-up, raising his heart rate through light aerobic activity and range-of-motion exercises. Then, it’s full blast!

Day 1 – Strength Training

  1. Kettlebell Turkish Get Ups – 1 set of 3 reps each side
  2. Lateral Box Jumps – 3 sets of 20 reps
  3. Bulgarian Split Squats – 3 sets of 6 reps each side
  4. Single Arm Dumbbell Chest Presses – 3 sets of 6 reps each side
  5. Suspension Rows – 3 sets to failure
  6. Standing Dumbbell Lateral Raises – 3 sets of 6 reps
  7. Single Arm Lat Pulldowns – 3 sets of 6 reps each side
  8. Hanging Leg Raises – 3 sets to failure

Day 2 – Active Recovery

Day 3 – Strength Training

  1. Pallof Presses – 2 sets of 6 reps each side
  2. Push Presses (Split Stance) – 3 sets of 6 reps
  3. Single Leg Dumbbell Deadlifts – 3 sets of 6 reps each side
  4. Standing Cable Chest Flys – 3 sets of 6 reps
  5. Barbell Rows – 3 sets of 6 reps
  6. Handstand Pushups – 3 sets to failure
  7. Pullups – 3 sets to failure
  8. Russian Twists – 3 sets to failure

Day 4 – Active Recovery

Day 5 – Strength Training

  1. Half-Kneeling Cable Chops – 2 sets of 6 reps
  2. Kettlebell Snatch – 3 sets of 20 reps each side
  3. Barbell Squats – 3 sets of 6 reps
  4. Pushups – 3 sets to failure
  5. Bent Over Dumbbell Rows – 3 sets of 6 reps each side
  6. Single Arm Dumbbell Shoulder Presses – 3 sets of 6 reps each side
  7. Standing Cable Rows – 3 sets of 6 reps
  8. V-Sits – 3 sets to failure

Day 6 – Active Recovery

Day 7 – Active Recovery/Rest

That’s how Stephen Amell turns into “Green Arrow.” Do you have what it takes?

What Was His Diet During The Routine?

While the diet part of the Official Stephen Amell Workout and Diet regime was basically similar to the standard Hollywood style diet, it still held several marginally different parts. For one, there was an increase in the amount of calories consumed, and there was a larger intake of fat. For people like Stephen Amell who were looking to build strong lean muscles, both changes were needed. To be more specific, Stephen Amell ate plenty of protein and fat while reducing his carb intake. Doing so will promote muscle growth while encouraging your body to use fat as an energy source rather than carbs.

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Adam Clark
Adam is a Maine-based fitness professional whose client base ranges from teenage athletes to middle-aged adults looking to lose a few pounds to cardiac rehab patients. He enjoys coaching people of all shapes and sizes and finds nothing more satisfying than seeing a client put in the hard work to smash their fitness goals.
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