Ryan Reynolds’ Green Lantern Workout

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So you want to look like Ryan Reynolds or more specifically like Green Lantern? Of course you do, so do I!

However Ryan Reynolds has one huge advantage over you and me – Hollywood budget with Hollywood access.

Instead of me talking about how good those LA based actors have it I’m going to tell you how Ryan Reynolds achieved that Green Lantern body.

Below you’ll find workout plans, nutrition plans and the Shrink Wrap workout that will give you that ever desired and important look you’re truly after.

Before we move on – take a moment to review just exactly what the Shrink Wrap effect is below.

shrink-wrap-effect

Now…Let’s begin our training.

reynolds-lantern

 

Supplements

Most workouts have the key staples of having the right food and nutritional intake, however in order to assist us with our targets and goals we’ll be trying to incorporate the Big 4 when it comes to supplements (they’ll be recommended with all of our superhero workouts).

Whey/Casein Protein: Lean muscle development feeds off high quality protein’s and there’s nothing more valuable than casein protein and whey protein being put into your system. Always follow recommended amounts and dosages or adjust to your desired goals, however we recommend you get professional advice first.

BCAAs: Amino Acids are the building block of muscle. They help with recovery, mass, and strength. Essential amino acids cannot be made by the body. You must get them from complete protein foods or combinations of incomplete vegetable foods.

There are 9 essential amino acids: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, tryptophan, and valine. Your body can make non-essential amino acids by itself from vitamins and other amino acids.

Glutamine: 61% of your skeletal muscle is made up of Glutamine making it the most common amino acid found in your body. During heavy training routines your Glutamine levels get lower and fast causing all sorts of problems with strength, stamina and recovery.

Creatine: Creatine is a nitrogenous organic acid that’s made naturally by our bodies however we can also find Creatine in meat and fish to add extra dosages to our intake. If we get back to basics Creatine is really just a back up energy creator for your body when it struggles to keep up to pace with the demand for energy.

Creatine tend’s to add weight within a few days of taking supplements, which in turn has caused certain groups of people to call Creatine a form of “Steriod” – the secret however is that added weight is just water weight, stop taking Creatine and it’ll soon drop off.

green-lantern-comic

Nutrition

Adding 20 pounds of muscle and shedding a 1/3 of your body weight means you have to get serious and laser targeted with food intake. Certain things are a must here so try to stay strict with yourself and your approach and you should be seeing results in no time at all.

The Essentials:

  • Eat every 2-3 hours – If you’re body has a constant intake of food it doesn’t have to worry about it’s next meal meaning that less fat is stored.
  • No carbs after 8pm – Stick with protein for snacks, eating carbs during “slower” hours of the day will result in having unused energy being stored in your body (also known as fat).
  • Prepare for success – If you haven’t got the time in the day to cook meals from scratch it’s always advised that you prepare meals in advance and freeze them. This way you have no reason to have multiple cheat meals because of how “convenience” they are.

The Meals:

Breakfast - 2 Eggs, Good Fats (for e.g. spoonful of almond butter or slice of avocado), 1 Cup of Oatmeal and Applesauce.

Mid – Morning Snack - Protein Bar

Lunch - Tuna Wrap or Chicken with Salad

Mid – Afternoon Snack - Protein Shake (Whey with Water), Protein Bar & Apple or Almonds

Dinner - Broiled Fish or Chicken, Brown Rice, Vegetables or Salad

Evening Snack - Protein Shake

Other Ingredients that were used:

  • steel-cut oatmeal
  • almond milk
  • flax seeds
  • protein bars
  • fresh fruit, like strawberries and blueberries
  • 2 eggs, slice of avocado
  • lots of vegetables
  • sweet potatoes
  • chicken breast
  • ahi tuna
  • protein shakes (whey and water)
  • apple and almonds
  • brown rice
  • flank steak
  • no alcohol

The Workout

Ryan Reynolds Workout – Monday – Core & Lower body
Ab Circuit
Exercise Sets Reps Notes
1 Weighted Decline Bench Sit ups 3 – 4 15 to 20
2 Hanging Leg Lifts 3 – 4 15 to 20
3 Upper Body Crunches 3 – 4 15 to 20  U
4 Wood Choppers 3 – 4 15 to 20  AKA Oblique Twists
Lower Body Circuit
Exercise Sets Reps Notes
1 Warm-up: 15 minutes of elliptical/bicycle machine - 15mins
2 Speed Lunges 3 – 4 25
3 Reverse Lunges- alternating each leg 3 – 4 25
4 Jump Squats 3 – 4 25
5  Jump Split Squats  3 – 4 25 Alternating each leg
6  Calf Raises  3 – 4 25

 

Ryan Reynolds Workout – Tuesday – Core & Chest Circuit
Ab Circuit
Exercise Sets Reps Notes
1 Swiss Ball Crunches 3 – 4 15 to 20
2 Decline Body Bar Twists 3 – 4 15 to 20
3 Inchworms 3 – 4 60 sec 30 sec, 10 rest, repeat once.
4 Dumbbell Lateral Flexion / Extension 3 – 4 15 to 20
Chest Circuit
Exercise Sets Reps Notes
1 Warm-up: 15 minutes of Treadmill - 15mins Sprint for 20 secs, then jog for 40 secs. Repeat.
2 Push ups with Burpees 3 – 4 25
3 T Push-ups 3 – 4 25
4 Dumbbell Bench Press 3 – 4 25
5 Dumbbell Incline Press 3 – 4 25
6 Dumbbell Chest Fly 3 – 4 25 On stability ball

 

Ryan Reynolds Workout – Wednesday – Core & Arms
Ab Circuit
Exercise Sets Reps Notes
1 Planks 3 – 4 1 min 1 min
2 Oblique Crunches 3 – 4 15 to 20
3 Reverse Crunches 3 – 4 15 to 20
4 Dumbbell Lateral Flexion / Extension 3 – 4 15 to 20
Chest and Arms Circuit
Exercise Sets Reps Notes
1 Warm-up: Kettlebell Swing 3 1 mins
2 Dumbbell Squat and Press 3 – 4 25
3 Seated Shoulder Press 3 – 4 25 On stability ball
4 Bicep curls into Overhead press 3 – 4 25
5 Lateral Dumbbell Raises 3 – 4 25
6 Close Grip Preacher Curls 3 – 4 25
7 Dumbbell Tricep Extensions 3 – 4 25 On stability ball
8 Bar Dips 3 – 4 25

 

Ryan Reynolds Workout – Thursday – Core & Back
Ab Circuit
Exercise Sets Reps Notes
1 Weighted Decline Bench Sit ups 3 – 4 15 to 20
2 Hanging Leg Lifts 3 – 4 15 to 20
3 Upper Body Crunches 3 – 4 15 to 20
4 Wood Choppers 3 – 4 15 to 20  AKA Oblique Twists
Back Circuit
Exercise Sets Reps Notes
1 Pull ups 3 – 4 25
2 Reverse Pull ups 3 – 4 25
3 Cable Lat Pulldowns 3 – 4 25 On stability ball
4 Back Extensions 3 – 4 25

 

Ryan Reynolds Workout – Friday – Core & Lower body
Ab Circuit
Exercise Sets Reps Notes
1 Weighted Decline Bench Sit ups 3 – 4 15 to 20
2 Hanging Leg Lifts 3 – 4 15 to 20
3 Upper Body Crunches 3 – 4 15 to 20  U
4 Wood Choppers 3 – 4 15 to 20  AKA Oblique Twists
Lower Body Circuit
Exercise Sets Reps Notes
1 Warm-up: 15 minutes of elliptical/bicycle machine - 15mins
2 Speed Lunges 3 – 4 25
3 Reverse Lunges 3 – 4 25 Alternating each leg
4 Jump Squats 3 – 4 25
5  Jump Split Squats 3 – 4 25 Alternating each leg
6  Calf Raises 3 – 4 25

 

Ryan Reynolds Workout – Saturday – Core & Chest Circuit
Ab Circuit
Exercise Sets Reps Notes
1 Swiss Ball Crunches 3 – 4 15 to 20
2 Decline Body Bar Twists 3 – 4 15 to 20
3 Inchworms 3 – 4 60 sec 30 sec, 10 rest, repeat once.
4 Dumbbell Lateral Flexion / Extension 3 – 4 15 to 20
Chest Circuit
Exercise Sets Reps Notes
1 Warm-up: 15 minutes of Treadmill - 15mins Sprint for 20 secs, then jog for 40 secs. Repeat.
2 Push ups with Burpees 3 – 4 25
3 T Push-ups 3 – 4 25
4 Dumbbell Bench Press 3 – 4 25
5 Dumbbell Incline Press 3 – 4 25
6 Dumbbell Chest Fly 3 – 4 25 On stability ball

 

Ryan Reynolds Workout – Sunday- Core & Arms
Ab Circuit
Exercise Sets Reps Notes
1 Planks 3 – 4 1 min 1 min
2 Oblique Crunches 3 – 4 15 to 20
3 Reverse Crunches 3 – 4 15 to 20
4 Dumbbell Lateral Flexion / Extension 3 – 4 15 to 20
Chest and Arms Circuit
Exercise Sets Reps Notes
1 Warm-up: Kettlebell Swing 3 1 mins
2 Dumbbell Squat and Press 3 – 4 25
3 Seated Shoulder Press 3 – 4 25 On stability ball
4 Bicep curls into Overhead press 3 – 4 25
5 Lateral Dumbbell Raises 3 – 4 25
6 Close Grip Preacher Curls 3 – 4 25
7 Dumbbell Tricep Extensions 3 – 4 25 On stability ball
8 Bar Dips 3 – 4 25

Training Plan via Allstarworkouts.com

As you can see it’s a hardcore workout that requires a lot of dedication however the results will speak for themselves. Whilst most people wouldn’t even consider doing a 7 day workout plan and sticking to an incredibly strict diet the superheroes amongst us will prevail!

Another Hollywood secret that few others know about is the Shrink Wrap effect – Ryan Reynolds is a well known user of the method and technique to further help him with his goals, check it out below!

shrink-wrap-effect

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