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.
Incline Machine Bench Press
Wide push ups (4-5 inches outside shoulder width)
Tricep Overhead Dumbbell Extensions
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.
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.
Lat Pulldown Machine: 20 Reps
Alternating Dumbbell Curl: 20 Reps
Deadlift: 10 Reps
Straight Bar Curl: 10 Reps
Lat Pull down behind your head: 12 Reps
Preacher Curls: 12 Reps
Standing Dumbbell Row: 10 Reps
Bicep Dumbbell Hammer Curls: 10 Reps
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.