Chest and Triceps


Next sunday one of the potentially best episodes in the history of Game of Thrones comes out. In this episode there will be a trial by combat to determine whether or not Tyrion was guilty. This will involve the Mountain (Ser Gregor Clegane) fighting versus prince Oberyn. The Mountain is a beast of a man standing at 6’9″ and a whopping massive 419 pounds of pure muscle. If Oberyn is to beat the mountain he will need to have lots of endurance and strength. This workout will help build lean muscle mass while also increasing muscular endurance.

The workout is based on two circuits and the first circuit should be completed 3 times and the second circuit only twice. Each exercise should be done till failure.

Circuit 1:

Diamond push-ups

Tricep Kickbacks

Incline Machine Bench Press

Wide push ups (4-5 inches outside shoulder width)

Tricep Overhead Dumbbell Extensions


Circuit 2:

Standing Tricep pull down

Decline push ups

Body weight Dips (use assisted machine if these are too challenging)


For a more challenging variation, all of the pushups can be done on a BOSU ball turned with the rounded side into the ground and your palms pressed down on the flat side.


Flexibility is one of the most important attributes of overall health and can be obtained through numerous methodologies. However, don’t forget that flexibility mentally is equally as important. Cersei Lannister is a character within Game of Thrones that needs to increase her flexibility. Not only to increase her capabilities for pleasuring Jaime, but also to ensure that she does not add countless more enemies to her list of wannabe killers. Since the beginning of the show Cersei has been presented as the queen, and after King Robert’s “accidental” death and her incestuously produced son Joffrey replaced him as king, she
became Queen Regent. She has managed to get on the bad side of nearly every family in Westeros and has hated her younger brother Tyrion more than anything. Even though her son Joffrey was a monstrous king, he was still her first child. Cersei blames the death of Joffrey on Tyrion and stages a trial while manipulating the evidence to ensure that he is found guilty. Cersei needs to learn to be more flexible to better play the game, and although she despises Tyrion he is still a Lannister. Family comes first, if nothing at all she should have learned that lesson from Tywin.

“When you play the Game of Thrones you win or you die. There is no middle ground.”

Cersei lives her life in black and white. There is no gray area for her. Hopefully these exercises will help increase her flexibility, at least of the physical variation… And then maybe the mental type will follow.

Yoga workout to be uploaded shortly….

Biceps and Back



Ser Gregor Clegane is the largest of all of the Game of Thrones characters. However, he didn’t use to be that way. The Mountain as he is commonly referred to was not always a large impressive specimen of strength. Although from a young age he was evil (holding his brother’s face into the fire and scarring his face forever), the mountain had to start lifting early on in his life to obtain the impressive strength required to chop off a horse’s head in one fell swoop. Back muscles and biceps are an extremely important part of this ginormous “man’s” strength. Here he is below in all of his size.


Before any workout the Mountain, like any weightlifter, will perform stretches and several minutes of cardio to loosen up his muscles and get his blood flowing to prevent injury. Please see the stretching page if you are not sure what stretches to perform. This workout will be sectioned into five separate groups. Each group should be performed without rest and then a 30-60 second rest should be observed before continuing to the next group or exercises. For these exercises make sure to choose the appropriate weight for your body, not too heavy and not too light. The ideal weight is one that the first 75% of the reps are challenging to complete and the last 25% should be of increasing difficulty until the last rep is as difficult as the Mountain deciding not to kill something that angered him.

Group 1:

Lat Pulldown Machine: 20 Reps

Alternating Dumbbell Curl: 20 Reps


Group 2:

Deadlift: 10 Reps

Straight Bar Curl: 10 Reps


Group 3: 

Lat Pull down behind your head: 12 Reps

Preacher Curls: 12 Reps


Group 4:

Standing Dumbbell Row: 10 Reps

Bicep Dumbbell Hammer Curls: 10 Reps


Group 5:

Lat Pulldown with an underhand grip: AMAP

Bicep Dumbbell Curls: AMAP


AMAP stands for As Many As Possible. This circuit of five groups should be completed 1-3 times depending on the time you have to complete a workout. The Mountain completes it around 3 times, several times a day. If there are any questions about exercises feel free to comment below, or if there is anything you’d like to ask feel free as well.



A Game of Thrones Approach to Fitness