Ryan Reynolds Wednesday Workout Routine = Abs & Back
The Ryan Reynolds Wednesday Workout Routine = Abs & Back. He starts an ab routine with planks, then goes into a back and biceps routine. Make sure to focus on your lats (not your arms or shoulders) as you do dumbbell rows.
Ab Circuit: 4 sets of 30 reps:
Back Workout: 4 sets of 8-12 reps for each exercise
- Training for Muscle Growth: 8-12 reps for 4 sets per exercise. Rest 1 min between sets. For supersets, do both exercises together, then rest 60 seconds.
|Dumbbell Rows||4||8-12||60 secs|
|Lat pull-downs||4||8-12||0 secs||Superset #1|
|Barbell Shrugs||4||8-12||60 secs||Superset #1|
|Lat pull-downs #2||4||8-12||0 secs||Superset #2|
|Barbell Bicep Curls||4||8-12||60 secs||Superset #2|
|Seated Pulley Rows||4||8-12||0 secs||Superset #3|
|Dumbbell Hammer Curls (alternating)||4||8-12||60 secs||Superset #3|
|Preacher Curls (machine)||4||8-12||60 secs|
Back Video Demonstrations: 4 sets of 8-12 reps:
- Dumbbell Rows
- Lat pull-downs (Wide Grip)
- Barbell Bicep Curls
- Lat pull-downs (Narrow Grip)
- Preacher Curls (machine)
- Seated Pulley Rows
- Dumbbell Hammer Curls (alternating)
- Barbell Shrugs
The ab work really payed off, to the point where people thought that the Ryan Reynolds workout for Blade Trinity used implants:
RYAN REYNOLDS: It’s ridiculous. “Muscle and Fitness” magazine was interviewing our trainer.
JESSICA BIEL: They wanted to do a story on our training. They said, “Well, we’re really interested in Jessica but we’re just not so sure about Ryan because of the ab implants.”
RYAN REYNOLDS: They thought it was just prosthetics on my stomach!
INTERVIEWER: He’s got like an 18-pack instead of a 6-pack.
RYAN REYNOLDS: It’s true. They didn’t believe it.
JESSICA BIEL: They really thought he had ab implants.
Ryan Reynolds Thursday Workout Routine = Abs & Legs
The Ryan Reynolds’ Thursday Workout Routine works his Abs & Legs. He starts with his Abs circuit, then moves onto a Legs routine. For walking lunges, Ryan Reynolds worked his way up to holding a 45 lb. dumbbell in each hand. Use a weight that is appropriate for you.
Abs Circuit: 5 sets (25 reps of each, excluding Inchworms)
Legs Workout: 4 sets of 8-12 reps for each exercise
- Training for Muscle Growth: 8-12 reps for 4 sets per exercise. Rest 1 min between sets.
|Seated Leg Presses||4||8-12||60 secs|
|Lying Leg Curls||4||8-12||60 secs|
|Walking Lunges (with 45 lb. Dumbbells)||4||15 each leg||60 secs|
|Stiff-Legged Deadlifts||4||8-12||60 secs|
|Box Jumps||4||20||60 secs|
|Calf raises||4||20||60 secs|
|Triceps Push-downs (Normal Grip)||4||8-12||60 secs|
|Triceps Push-downs (Narrow Grip)||4||8-12||60 secs|
|Lying Tricep Skullcrushers||4||8-12||60 secs|
- Seated Leg Presses
- Lying Leg Curls
- Walking Lunges (with 45 lb. Dumbbells)
- Stiff-Legged Deadlifts
- Box Jumps (3 x20 reps)
- Calf raises (3 x20 reps)
- Triceps Push-downs (Normal Grip)
- Triceps Push-downs (Narrow Grip)
- Lying Tricep Skullcrushers
Ryan Reynolds says:
The trainer, before we started the film, wanted me to pack on 10 pounds on me, muscle up. You know you’ve got to be able to lift people over your head when your fighting blood-sucking vampires.
Ryan Reynolds Friday Workout Routine = Abs & Chest
Ryan Reynolds starts all his workouts with a 30 minute (or longer) abs routine. For Blade Trinity, Ryan Reynolds’ Friday workout would then focus on chest and arms.
Ab Circuit: 5 sets of (25 reps of each / 50 for ab crunches)
Ryan Reynolds explains the leg lifts his trainer had him do for Blade Trinity:
Lower abs are the hardest muscle to develop. Most males store their fat in the lower abdomen. The trainer had me using one of those exercise balls between my legs, lifting up and down, using my arms to anchor myself. I’d also put a 15 pound dumb-bell between my feet, and do leg raises while lying on the ground.
Chest Workout: 3-5 sets of 8-12 reps
- Training for Muscle Growth & Conditioning: 8-12 reps for 3-5 sets per exercise. Rest 1 min between sets. For supersets, do both exercises together, then rest.
|Barbell Bench Press||4||8-12||60 secs|
|Incline Bench Press||4||8-12||60 secs|
|Decline Bench Press||4||8-12||60 secs|
|Dumbbell Flys||4||8-12||60 secs|
|Weighted Dips||4||8-12||60 secs|
|Barbell Squat||4||8-12||60 secs|
|Double KB Front Squat||4||8-12||60 secs|
|Stiff-Legged Deadlift||4||8-12||60 secs|
|Hamstring Curls||4||8-12||60 secs|
|Leg Extensions||4||8-12||60 secs|
Ryan Reynolds says that in addition to training arms and abs, he would:
Work one body part per day, as in: chest day, back day, shoulder day, leg day, with arms mixed in. Don’t know what I was benching. I remember it wasn’t anything to brag about.
Video Demonstrations of Chest & Arms Exercises:
- Barbell Bench Press
- Incline Bench Press
- Decline Bench Press
- Superset with Preacher Curls
- Dumbbell Flys
- Superset with Bicep Curls
- Weighted Dips
- Superset with Hammer Curls
Ryan Reynolds needed the chest and arm strength to carry the weapons he lugged around on-set, as he says:
We also had a beefeater – we called it. This big, huge Dirty Harry-kind of gun. That was on my side. Do you remember that old show “Sledgehammer?” It felt like that. I slept with it. I talked to it. [I kept] it under my pillow
Jessica admits that the first time at the gun range Ryan Reynolds had trouble holding the vampire weapon:
He was like struggling hard, groaning throwing it over and shooting, and it would just shake that whole place.
Sometimes, he was without such heavy weapons in the movie. Here’s the “Ryan Reynolds fight vs. Triple H” scene from Blade Trinity: