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Ryan Reynolds Workout: How Green Lantern Got A Lean Body

By Chris Davis

Experience

Intermediate (2-3 years)

Days per week

7 days

Time

85 minutes

Genders

Male

Goals

Build Muscle (Male)
Fat Loss (Male)
Gain Strength (Male)
Tone Body (Male)
Description

The Ryan Reynolds Workout shows how he got a lean body for Green Lantern. He used a lot of body weight and circuit training exercises. The Ryan Reynolds workout involves working out 7 days a week, for

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Equipment

Barbell, Bench, Bodyweight, Cable, Dips Bar, Dumbbell, Elliptical, Exercise Ball, Pull up bar, Rowing Machine, Treadmill, Weight Plate

Average Exertion

50%

Average Cardio Intensity

40%

Workout Type

Muscle Focus

Experience

Intermediate (2-3 years)

Time

85 minutes

Genders

Male

Days per week

7 days

Goals

Build Muscle (Male)
Fat Loss (Male)
Gain Strength (Male)
Tone Body (Male)
Description

The Ryan Reynolds Workout shows how he got a lean body for Green Lantern. He used a lot of body weight and circuit training exercises. The Ryan Reynolds workout involves working out 7 days a week, for

Show More

Equipment

Barbell, Bench, Bodyweight, Cable, Dips Bar, Dumbbell, Elliptical, Exercise Ball, Pull up bar, Rowing Machine, Treadmill, Weight Plate

Avg Exertion

50%

Workout Type

Muscle Focus

Avg Cardio Intensity

40%

Week 1


Core and Lower Body

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Ryan Reynolds’ Monday workout routine starts with core/abs, and then a lower body circuit. Reynolds starts all of his workouts with 20 minutes of ab workouts. He learned to always focus on the body part you want to change the most. Ryan Reynolds also knows that, if you really want to define them, abs need a lot of work done on a daily basis. The core is a large group of small muscles. The smaller the muscle, the more often you want to work it.

ExerciseSetsRepsRestNotes
1A. Weighted Decline Situp3 - 4 sets15 - 20 reps60s
1B. Hanging Leg Raise
Hanging Leg Raise
3 - 4 sets15 - 20 reps60s
1C. Crunches
Crunches
3 - 4 sets15 - 20 reps60s
1D. Wood Chop with Rope Attachment3 - 4 sets15 - 20 reps60s
2. Elliptical Trainer
Elliptical Trainer
1 set90 - 900s60s
3A. Bodyweight Lunge3 - 4 sets25 reps60s
3B. Bodyweight Reverse Lunge3 - 4 sets25 reps60s
3C. Bodyweight Jump Squat3 - 4 sets25 reps60s
3D. Split Jump3 - 4 sets25 reps60s
3E. Standing Calf Raises3 - 4 sets25 reps60s

Core and Chest

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Ryan Reynolds’ Tuesday workout routine starts with core/abs, and then a chest circuit.

ExerciseSetsRepsRestNotes
1A. Crunch (on stability ball, arms crossed)
Crunch (on stability ball, arms crossed)
3 - 4 sets15 - 20 reps60s
1B. Twisting Crunch (on stability ball)3 - 4 sets15 - 20 reps60s
1C. Inchworm
Inchworm
3 - 4 sets30s60s
Repeat once
1D. Dumbbell Side Bend
Dumbbell Side Bend
3 - 4 sets15 - 20 reps60s
2A. Sprint15 sets20s0s
2B. Jogging-Treadmill
Jogging-Treadmill
15 sets40s0s
3. Burpee With Pushup3 - 4 sets25 reps60s
4. T-Push Up3 - 4 sets25 reps60s
5. Dumbbell Bench Press
Dumbbell Bench Press
3 - 4 sets8 - 12 reps60s
6. Incline Dumbbell Press
Incline Dumbbell Press
3 - 4 sets8 - 12 reps60s
7. Swiss Ball Dumbbell Flye3 - 4 sets8 - 12 reps60s

Wednesday

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Ryan Reynolds’ Wednesday workout routine starts with core/abs. Then he does an arms workout.

ExerciseSetsRepsRestNotes
1A. Plank3 - 4 sets60s60s
1B. Oblique Crunches (Feet on Bench)3 - 4 sets15 - 20s60s
1C. Reverse Crunch3 - 4 sets15 - 20s60s
1D. Dumbbell Side Bend
Dumbbell Side Bend
3 - 4 sets15 - 20s60s
2A. Dumbbell Squat To Shoulder Press
Dumbbell Squat To Shoulder Press
3 - 4 sets12 - 15 reps60s
2B. Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press
3 - 4 sets12 - 15 reps60s
2C. Biceps Curl To Shoulder Press3 - 4 sets12 - 15 reps60s
2D. Dumbbell Lateral Raise
Dumbbell Lateral Raise
3 - 4 sets12 - 15 reps60s
2E. Barbell Preacher Curl3 - 4 sets12 - 15 reps60s
2F. Seated Dumbbell Overhead Triceps Extension
Seated Dumbbell Overhead Triceps Extension
3 - 4 sets12 - 15 reps60s
On a stability ball
2G. Parallel Bar Dip3 - 4 sets12 - 15 reps60s

Core and Back

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Ryan Reynolds’ Thursday workout starts with core/abs, before doing a back routine.

ExerciseSetsRepsRestNotes
1A. Weighted Decline Situp3 - 4 sets15 - 20 reps60s
1B. Hanging Leg Raise
Hanging Leg Raise
3 - 4 sets15 - 20 reps60s
1C. Crunches
Crunches
3 - 4 sets15 - 20 reps60s
1D. Wood Chop with Rope Attachment3 - 4 sets15 - 20 reps60s
2. Rowing, Stationary1 set15 min60s
3A. Pull-up3 - 4 sets10 - 12 reps60s
3B. Scapular Pull-Up3 - 4 sets10 - 12 reps60s
3C. Lat Pulldown3 - 4 sets10 - 12 reps60s
3D. Back Extension (on stability ball, arms up)
Back Extension (on stability ball, arms up)
3 - 4 sets10 - 12 reps60s

Core and Lower Body

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Ryan Reynolds starts all his workouts with 20 minutes of ab workouts. Ryan Reynolds’ Friday workout routine starts with this, then he does a lower body routine.

ExerciseSetsRepsRestNotes
1A. Weighted Decline Situp3 - 4 sets15 - 20 reps60s
1B. Hanging Leg Raise
Hanging Leg Raise
3 - 4 sets15 - 20 reps60s
1C. Crunches
Crunches
3 - 4 sets15 - 20 reps60s
1D. Wood Chop with Rope Attachment3 - 4 sets15 - 20 reps60s
2. Elliptical Trainer
Elliptical Trainer
1 set90 - 900s60s
3A. Bodyweight Lunge3 - 4 sets25 reps60s
3B. Bodyweight Reverse Lunge3 - 4 sets25 reps60s
3C. Bodyweight Jump Squat3 - 4 sets25 reps60s
3D. Split Jump3 - 4 sets25 reps60s
3E. Standing Calf Raises3 - 4 sets25 reps60s

Core and Chest

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Ryan Reynolds’ Saturday workout routine starts with his core circuit. Then, he does his final chest routine for the week.

ExerciseSetsRepsRestNotes
1A. Crunch (on stability ball, arms crossed)
Crunch (on stability ball, arms crossed)
3 - 4 sets15 - 20 reps60s
1B. Twisting Crunch (on stability ball)3 - 4 sets15 - 20 reps60s
1C. Inchworm
Inchworm
3 - 4 sets30s60s
Repeat once
1D. Dumbbell Side Bend
Dumbbell Side Bend
3 - 4 sets15 - 20 reps60s
2A. Sprint15 sets20s0s
2B. Jogging-Treadmill
Jogging-Treadmill
15 sets40s0s
3. Burpee With Pushup3 - 4 sets25 reps60s
4. T-Push Up3 - 4 sets25 reps60s
5. Dumbbell Bench Press
Dumbbell Bench Press
3 - 4 sets8 - 12 reps60s
6. Incline Dumbbell Press
Incline Dumbbell Press
3 - 4 sets8 - 12 reps60s
7. Swiss Ball Dumbbell Flye3 - 4 sets8 - 12 reps60s


ExerciseSetsRepsRestNotes
1A. Plank3 - 4 sets60s60s
1B. Oblique Crunches (Feet on Bench)3 - 4 sets15 - 20s60s
1C. Reverse Crunch3 - 4 sets15 - 20s60s
1D. Dumbbell Side Bend
Dumbbell Side Bend
3 - 4 sets15 - 20s60s
2A. Dumbbell Squat To Shoulder Press
Dumbbell Squat To Shoulder Press
3 - 4 sets12 - 15 reps60s
2B. Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press
3 - 4 sets12 - 15 reps60s
2C. Biceps Curl To Shoulder Press3 - 4 sets12 - 15 reps60s
2D. Dumbbell Lateral Raise
Dumbbell Lateral Raise
3 - 4 sets12 - 15 reps60s
2E. Barbell Preacher Curl3 - 4 sets12 - 15 reps60s
2F. Seated Dumbbell Overhead Triceps Extension
Seated Dumbbell Overhead Triceps Extension
3 - 4 sets12 - 15 reps60s
On a stability ball
2G. Parallel Bar Dip3 - 4 sets12 - 15 reps60s

Date Created: 12/29/19, 8:01 AM


Last Updated: 9/12/20, 9:39 PM

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