Jason Momoa Aquaman Bulking Workout
Bulk Up like Jason Momoa did for the new Aquaman movie
Jason took a simple approach with his trainer. Balancing weightlifting and climbing. Not fatiguing the muscles used for climbing (back, biceps and forearms) the day before hitting the rock gym. Instead, training back and biceps after climbing to overload them. This freed others days to focus on chest, shoulders and legs.
Here is simple chest workout and one lower body session. Do each workout on a separate day.
The Chest Aqua-Plan
Bench Press Triset (5 rounds)
Incline bench press: Lie on an incline bench, with a barbell overhead, arms about shoulder width apart. The bar should be about 70% of your one-rep max. Lower bar to your chest, then lift back up. That’s 1 rep; do 6.
Standing dumbbell press: Stand holding two dumbbells at your shoulders. Tighten core and press dumbbells overhead. Then lower them back to shoulder height. That’s 1 rep; do 12. Use a weight heavy enough to challenge you by the 8th rep.
Pushup: Start in a high plank position, keeping core tight as you bend your arms to lower your chest nearly to the ground. Return to high plank position. Do 24 reps. If that’s too easy, do pushups with your arms on rings instead.
Cable Crossover 6-12-18 Chest Fly Drop Set: For each set, do 6 reps heavy weight. then immediately lower the weight and do 12 reps. Immediately lower weight again, then do 18 reps. That’s 1 full drop set. Do two sets each of high-angle cable flies, mid-angle cable flies, then low-angle cable flies. Rest as needed between sets.
The Leg Aqua-Plan
Sled/Quad Extension Triset
Do each move in this sequence back to back to back. Rest 2-3 minutes between each round. Do 5 rounds. Add one plate to the sled for each set.
20-meter sled push: Load a sled with two 45-pound plates. Position yourself behind the sled. Grasping the tallest handles with your hands. Tighten your core, brace your shoulders and push the sled forward.
20-meter sled pull: Using rings or handles attached to the sled with a rope, drag the sled in reverse (your back faces the direction of travel). Keep your chest up, brace your core, sit back focusing pushing with your quads.
Seated quad extension 6-12-18 drop set.
Set up quad extension machine with a weight that will be challenging for 6 reps. Do all 6, then reduce the weight and do 12 reps. Reduce one more time, then do 18 reps.
Lunge/Split Squat Superset (5 rounds)
Dumbbell walking lunge. Hold a pair of 40-50-pound dumbbells at your sides. Brace your core, keeping chest up, do walking lunges for 40 meters.
Bodyweight Bulgarian split squat: Stand with your dominant foot on a box or bench. Shoelaces facing down on the bench. Non dominant leg 3 or 4 feet in front of that. Bend with your non dominant knee to lower your torso until you thigh is parallel with the ground. Return to a standing position. That’s 1 rep. Do 10, then lower into the bottom of a split squat and hold the position for 10 seconds. Return to starting position and repeat with your dominant leg in front.