Momoa’s upper body required no CGI – just hard work. He split his sessions, with a pull day (back and biceps) and a push day (chest, triceps and shoulders), giving himself at least a day off in between. Use his programme to build a body that can part seas
A\ PULL DAY Sculpt your back in all directions before finishing with the ultimate biceps builder. Good luck.
01\ BARBELL BENT-OVER ROW 3 SETS OF 12 REPS
Holding a barbell, hinge at your hips so your chest is parallel to the floor (A). With a flat back, row the bar to your abs (B). Grab a weight you can lift for 12 reps, reducing the weight per set. No rest between sets.
02\ LAT PULL-DOWN 3 SETS OF 10 REPS
Taking a wide grip on the handle, sit up straight so your arms are completely locked out (A). Squeeze your shoulder blades together as you pull the handle to your chest (B). Slowly raise it back up under control.
03\ LOW CABLE ROW 3 DROP SETS
For each set, perform as many reps as you can in one hit, then reduce the weight and immediately perform another set to failure. That’s one drop set. Keep your torso upright (A) and pull the cable attachment to your abs (B).
04\ DUMBBELL CURL 3 ROUNDS OF 50 REPS
This isn’t for the fainthearted. In each set, amass 50 reps – you can reduce the weight as you go. Hold the dumbbells by your sides (A) and curl them both up to your shoulders (B). Lower slowly.