The Workout That Got Alexander Skarsgard Ripped For Tarzan | Men's Health Magazine Australia

The Workout That Got Alexander Skarsgard Ripped For Tarzan

Swedish actor Alexander Skarsgard put himself through eight months of gruelling training and dieting to get in shape for The Legend of Tarzan. The results speak for themselves . . .    Split into two phases, his training progressed from a three month bulking period into a five-month shredding regimen. If you’re looking to pack on […]

Swedish actor Alexander Skarsgard put himself through eight months of gruelling training and dieting to get in shape for The Legend of Tarzan. The results speak for themselves . . . 

 

Split into two phases, his training progressed from a three month bulking period into a five-month shredding regimen. If you’re looking to pack on slabs of lean muscle while maintaining a rock-hard core then you’ll want to take-on this Tarzan workout. 

Become the king of the jungle and win over Jane with this four-day routine with accompanying movement and core exercises to spread across the week.

Day 1

LEGS

Squats: 4 x Pyramid (12,8,6,10)

Deadlifts: 4 x 8-10

Leg Press: 3 x 12

Skater Jumps (leap laterally from leg to leg): 3 x 30

Frog Jumps (drop into a deep squat then leaping as far forward as possible): 3 x 10

Day 2

CHEST AND SHOULDERS

Bench Press: 4 x Pyramid (12,8,6,10)

Incline Dumbbell Press: 4 x 10

Cable Cross Flys: 3 x 10

Sitting Shoulder Press: 3 x 10

Burpees (throw in a push-up with each burpee for an added burn): 3 x Max

Day 3

BACK AND SHOULDERS

Chin-Ups: 4 x Max

Seated Row: 4 x 10

Standing Alternate Dumbbell Row: 3 x 20

Cable Wood Chop: 4 x 10

Cable Face Pulls: 4 x 15

Dumbbell Lateral Raise: 4 x 15 

Day 4

BICEPS AND TRICEPS

Biceps Alternate Dumbbell Curls: 4 x 16

Biceps EZ Curls: 4 x 10 

Seated Triceps Extension: 4 x 10

Cable Skullcrushers: 4 x 10

Superset Biceps Cable Curl 3 x 10 and Triceps Cable Push Down 3 x 10

CORE

Alternate 1: Static core and straight abs exercises, like planks, mountain climbers and leg raises.

Alternate 2: Obliques and rotation exercises, like cable wood chops, Russian twists and side planks

MOVEMENT TRAINING

Yoga

Obstacle course: 5 x 3min bear crawls, frog jumps, chin-ups, hand walking and movement drills.

Speed training: 10min short sprints.

Stretching 

Read more from Magnus on Magnusmethod.com and follow him on Instagram @magnusmethod

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