‘Rep Like Reacher’ with Alan Ritchsons Full-Body Workout – Muscle & Fitness

Prime Videos hit seriesReacheris back for Season 2, and that means more of the big man, Alan Ritchson, on our screens. To play the role of the famous army-major-turned-crime-fighter, Ritchson gained 30 pounds of muscle, and looks bigger and better than ever in the latest episodes, streaming now. To find out how Ritchson packs on all that lean mass, while maintaining the stamina required for long shoots and elite choreography, I was invited to go behind the scenes and check out a Reps Like Reacher workout in London, specially developed in consultation with Ritchson, Those who reachStunt Coordinator Buster Reeves, and Barrys Gym co-founder, Sandy Macaskill. Read on to accept the mission and try it for yourself.

The key to this workout is to push through and explode through each set with minimal rest, combining weights and cardio to build strength and endurance. Step outside your comfort zone and you’ll be like a Reacher in no time. As our group of fitness journalists followed the workout, Sandy Macaskill and I were inspired by world famous gym brand Barrys.

At Barrys, a group atmosphere is encouraged, as are banging beats and lighting designed to help you focus solely on the workout at hand. As Macaskill led us through the workout, it became clear that getting fitter with fuller muscles isn’t about one isolation session. Rather, it’s a lifestyle choice that requires consistency and a willingness to give it your all day in and day out. But, if you’re willing to go the distance, you’ll be well on your mission to reach your potential.

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Reps Like Reacher Workouts

Set 1:

Treadmill: 6 min. Build up to a sprint and then taper down to a jog.Champagne Press: 3 Sets, 15 RepsCombination of Renegade Row, Pushup and Twist: 3 Sets, 15 Reps (alternate sides)One Leg Dumbbell Glute Thrust: 3 Sets, 20 Reps (each side)

Set 2:

Treadmill: 6 min. Build up to a sprint and then taper down to a jog.Russian Twist: 3 Sets, 50 RepsLunge with Dumbbell Rotation: 3 Sets, 20 Reps (each side)Bentover Row and Reverse Flye: 3 Sets, 15 Reps

Set 3:

Treadmill: 6 min. Build up to a sprint and then taper down to a jog.Bentover Row to Triceps Kickback: 3 Sets, 15 RepsFront Raises: 3 Sets, 15 Reps (alternating sides)Dumbbell Swing Squat: 3 Sets, 20 Reps

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The Reps Like Reacher Workout Breakdown

Get a muscular chest armor, like Reacher, with a champagne press, designed to create separation between the pectorals. You’ll tax your pecs even more with the renegade row in the pushup and twist. When performing twists, be sure to look at the dumbbell as you twist it toward the ceiling. Reachers fighting style requires a lot of elbow action, meaning a lot of body rotation, so the core needs to be able to support his rotations, making these exercises even more important. Working with a heavy dumbbell, Ritchson is a proponent of single leg glute bridges and Russian twists to further hit that core, while building a solid back.

At 6 2, Alan Ritchson has big feet for a tall man. Working with Buster Reeves, the action-hero performs grueling gym workouts featuring lunges with dumbbell rotation. For this, you stand on the bench and hold a dumbbell over your shoulders. Then, lunge forward with the right leg. Next, rotate to your right, straighten, then stand up straight and repeat on the left side.

Moves like bent over rows and triceps kickbacks will have you chasing a wider physique, growing triceps that will pop out from under your T-shirt sleeves like Reacher. You’ll also perform front raises, perfect for mid-delt shoulder covers, and round off with dumbbell swing squats to ensure you work the lower back and hamstrings.

So, what’s the verdict? Speaking for myself, I love this whole workout approach with the only rest time being between sets. While this workout is great for solo gym goers, it also translates well to group classes like those offered by Barrys Bootcamp sessions. However you decide to do it, be sure to respond like a Reacher.

Reacher S2 is available on Prime Video now.

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