In 2004 Brad Pitt, Eric Bana, and Orlando Bloom stepped back into Ancient Greek mythology to re-enact the famous Trojan War. Those cheeky Trojans and their crazy wooden horse antics captured the interest of global audiences. Following the buzz of the films release everyone wanted to know how Achilles got into such great shape.
If you haven’t got an ancient Greek war to train for or a giant WWF heavy weight beast to spar with a . . .
Then here are some key pointers to focus on:
- Back
- Triceps
- Low body fat
The classic warriors’ V look came from doing extensive back work, most notably pull ups. Triceps is all about arm size and slaying power – for this hit the dips. Shedding of body fat to get that cut look – intensive cardio is the only answer. If you want to look like a warrior from back in the day you have to train like one. They didn’t have techno gyms like Ivan Drago they had body weight, rocks and fight training. If you haven’t got a large rock or massive sword then try this down the gym…
Break down your weeks routine like this:
Monday Chest + Squats
- Push ups. 15 reps x 4 sets
- Incline flys. Bench at 30 degrees incline, fly weight. 10 reps x 4 sets
- Decline cable fly/press. High cables crossed in-front. 10 reps x 4 sets
- Squat. 8 reps x 4 sets
- Finish with … Push ups to exhaustion.
Tuesday Back
- Pull ups – wide grip. 12 reps x 4 sets
- Bent over single arm row. Weight between your feet, straight legs. Look up at all times to keep back straight. One arm row, then swap to the other arm. 10 reps each arm x 4 sets
- Lat pull downs – in front and behind alternating. 15 reps x 4 sets
- Seated row. 10 reps x 4 sets
- Pull ups until exhaustion
Wednesday Shoulders
- Lateral raises. 10 reps x 4 sets
- Front raises. 10 reps x 4 sets
- Clean and press bar bell. 15 reps x 4 sets
- Shrugs. 8 reps x 4 sets
- Single arm kettle bell clean and press. Weight from floor to full arm over head extension. 10 reps per arm x 4 sets
Thursday Biceps + Triceps
- Dips. 10 reps x 4 sets
- Narrow grip pull ups. 10 reps x 4 sets
- Tricep over head extensions – two-handed. 15 reps x 4 sets
- Hammer curls. 10 reps each arm x 4 sets
- Dips till exhaustion.
- Narrow grip pull ups till exhaustion.
Friday Cardio
- Run for an hour.
And that is how it’s done. Aim to increase the weights lifted week on week and try to get the work out done quicker and quicker. Once the time spent lifting weights has decrease use the extra time to get the cardio up and start working on ab work outs.
