If you look at Riverdale as CW reinterprets the classic Archie comic series, you know the show offers more punch packs than you would expect from their retro source material. Rather than shifting into a buttoned aesthetic of the fifties, the fictional city portrayal is a true 21st-century pulp filled with decent actors like KJ Apa, Hart Denton, and Charles Melton, who seemingly use every excuse to show off their muscles on the screen.
Many actors in the show owe their bodies to Alex Fine, a personal trainer with a diverse customer base. Fine has trained each of Mile 22 and Friday Night Lights director Peter Berg to become NFL stars like Odell Beckham Jr. in his short career ̵
"The Riverdale guys are one of the hardest [working] most competing groups or collectives with whom I could collaborate," said Fine Men's Health as we we met at Performix House in NYC. The actors train (and sometimes live) alongside the Los Angeles coach. Therefore, he is very familiar with the energy that the actors bring to the high-profile show.
To show us how the Riverdale crew is training, Fine shared one of his go-to trainings, which he calls The Saturday Swole. "It's a quick and easy pump that we can go through just before the weekend when you go to a pool party or the beach or another topic," he says.
In other words, it's the perfect routine for a cast of guys who are not afraid to play their hard-earned muscles. Try this training for yourself – but if you are not quite up to the strength of the heart of CW's heart, do not be afraid to reduce the repetitions and weights.
The Riverdale Saturday Swole
Repeat 4 to 8 times
- Run on a treadmill at a speed of 10 to 12 miles per hour.
- Walk 0.1 miles with a 3 percent slope and a speed of 4 miles per hour
2 to 3 sets of 10 reps per turn
- Lateral lift
- Front lift
- Arnold Press
- Half Full
- Military Press
- Cuban Press
- 19659012] The Workout
Perform two laps in a row
out. Exercise A – Max Chinups
As a handle, many chinups perform as possible.
Exercise B – Max Plyo Pushups
Perform a standard push-up and push it into the ground to explode from the floor up (add a blow if necessary) ,
Exercise A – Chinup Hold for Underhand
Either perform a chinup or use a platform to position yourself with your chin over the pole. Hold for 30 seconds.
Exercise B – Max Ring Dips
Use a set of gymnastics rings when you have them at hand. Otherwise, you can opt for a diving station.
Exercise C – Dead Hang
Use the chin-up bar to let go and keep your body relaxed.
You need a resistance band for this round.
Exercise A – Banded Tricep Pulldown
Attach the strap to a base (such as the chin-up bar) and hold the strap with an overhand grip. Press your triceps and press down to continuously repeat for 30 seconds.
Exercise B – Band Curl
Step on the band with both feet and hold it with both hands. Squeeze your biceps and let it run for 30 seconds without pausing.
Exercise C – Kettlebell Shrug
Hold a kettlebell in each hand and hold the weights by your side. Shrugs that just maintain arm position throughout the movement. Hold it for 30 seconds.
The Wendler 100
Set up a barbell bench press with 95 or 135 pounds, depending on the lift capacity (beginners can simply use the bar). When you're ready to bank, start a timer. The goal here is to finish 100 repetitions and then stop the timer. You can take a break by losing weight, but you can not take your hands off the counter no matter what. Fine says his 3:06 time has not been beaten by anyone with whom he has been trained, including NFL stars.
Complete the workout with a sturdy core finisher with a exercise band. You must sand the tape to a low anchor, preferably a rack.
3 laps of 1 minute, 45 seconds, 30 seconds
- Exercise A – Bandwrap with single suitcase
- Exercise B – Banded deadbug with world orbit
- Exercise C – Plank position Single Arm Thrust