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Workout Routines

Actor Tom Hopper’s “Pirate Program” Keeps The Black Sails Cast Fit

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15 min
4
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Routine

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Workout D

Exercise

Equipment

Sets

Reps

Rest

Exercise 1 of 4

Single-Arm Dumbbell Row

Equipment

Sets

Reps

20 (each side)

Rest

30 - 60 sec

*Superset with Barbell High Pull

Exercise 2 of 4

Barbell High Pull

Equipment

Barbell

Sets

Reps

Rest

30 - 60 sec

Play How to

Exercise 3 of 4

General Pullup

Equipment

Pullup Bar

Sets

Reps

6 - 1 - 6 (ladder)

Rest

30 - 60 sec

Play How to

*Start with a set of 6 reps. On your next set, do 5 reps, and so on until you hit 1. Then work the ladder in reverse until you get back to 6 reps. This will equal 11 total sets.

Exercise 4 of 4

Kettle bell Turkish Get Up

Equipment

Kettlebells

Sets

Reps

100

Rest

30 - 60 sec

How to

*Pick a light to moderate weight and do an equal number of reps on each side. Break this up into as many sets as necessary.

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Written by gary