Stephen Amell Workout Routine

Stephen Amell is a Canadian actor. He first appeared on the TV series Queer in 2004. He is quite famous for his role on the TV show ‘Arrow’.
Amell appeared in two episodes of the fourth season of Queer as Folkas the Liberty Ride spinning instructor in 2004. Amell played Adam in the first season of the television series Dante’s Cove; he was replaced in the second season by Jon Fleming. In 2007, Amell won a Gemini Award for his guest-starring role on Re Genesis. The same year he was also nominated for a Gemini Award in the Best Ensemble Cast Category for Rent-a-Goalie. He is acclaimed to have a great physique, Stephen Amell’s workout for Arrow is much famous among fitness freaks.



BIO-DATA 

  • Born Name — Stephen Adam Amell 
  • Born — May 8, 1981 
  • Born Place — Toronto,Ontario,Canada
  • Occupation — Actor
  • Nationality — Canadia
  • Spouse – Cassandra Jean
  • Children — (1) Mavi Alexandra Jean Amell
  • Relatives — Robbie Amell
  • Education — St. Andrew’s College in Aurora, Ontario
  • Sun Sign — Taurus
  • First Film — The Tracey Fragments (2007)
  • First TV Show — Queer as Folk (2004)

BODY MEASUREMENT 

  • Build — Athletic
  • Height — 6 ft 1 in or 185 cm
  • Weight — 82 kg or 182 pounds
  • Chest — 46 in or 117 cm
  • Biceps — 16 in or 41 cm
  • Waist — 34 in or 87 cm
  • Hair Color — Light Brown
  • Eye Color — Blue

ROUTINE 


Amell’s workout usually consist of body weight exercises and parkour. He workouts 3 days in a week.  Here is his simple workout routine :-

Workout A
Chest / Triceps / Abs 

Workout B
Legs / Calves 

Workout C 
Back / Biceps / Abs 


NOTE :- Stephen Amell workout program should be done on alternating days (Monday/Wednesday/Friday OR Tuesday/Thursday/Saturday)


DIET 

Stephen Amell consumes clean and healthy diet. He eats 5-6 meals in a day instead of big meal. His avoids avoids junk foods and sugary foods. He consumes 0.7 grams of protein per pound of his body weight in a day. His protien diet includes :-

  • Meat 
  • Poultry 
  • Fish 
  • Beans 
  • Eggs
  • Whey protein powder


EXERCISES 


WORKOUT A (Chest / Triceps / Abs) 

  1. Incline Dumbbell Press (4 sets of 6-8 reps) 

  2. Flat Dumbbell Press OR Flat Barbell Bench Press (4 sets of 10-12 reps) 
    Flat Dumbbell Press
    Flat Barbell Bench Press

  3. Weighted Dips (2 sets of 8-10 reps) 

  4. Overhead Triceps Extension (4 sets of 10-12 reps) 

  5. Side Lateral Raise (5 sets of 10-12 reps) 

  6. Cable Crunches (3-5 sets of 10-12 reps) 


WORKOUT B (Legs / Calves) 

  1. Stiff-Legged Deadlift (5 sets of 5 reps) 

  2. Dumbbell Bulgarian Split Squats (3 sets of 4-6 reps) 

  3. Leg Press (3 sets of 8-10 reps) 

  4. Dumbbell Lunges (2 sets of 8 reps, Each leg) 

  5. Calf Raises (6 sets of 10-15 reps) 


WORKOUT C (Back / Biceps / Abs) 

  1. Weighted Pullups (5 sets of 4-6 reps) 

  2. Bent Over Barbell Row OR Cable Rows (4 sets of 6-8 reps) 
    Bent Over Barbell Row
    Cable Rows

  3. Barbell Curl (4 sets of 8-10 reps) 

  4. Alternative Hammer Curls (3 sets of 8-10 reps) 

  5. Cable Crunches (3-5 sets of 10-12 reps) 





Quote 
When I’m working, I’m working and I’m focused on that day’s work.
— Stephen Amell

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