Category Archives: Greg’s Workouts

Get ready to see the exact workouts that Greg O’Gallagher does to build a super strong, lean and fit physique.

Achieving the Warrior Physique Part 2 – Training

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Ryan Reynolds Diet

Welcome to part 2 of achieving the warrior physique. In the last article I covered nutrition and dieting for the ripped and wiry warrior build. In case you missed it here’s part one warrior physique part 1. In this article I am going to talk about a systematic workout approach to build the warrior physique! But first let’s take a look at some kinobody examples!

1. Koy

ripped

Koy is a buddy of mine who is clearly in shredded shape! His bodyfat is ridiculously low and as a result his vascularity becomes much more pronounced. Koy is around 5’10 and 150 lbs and has the warrior physique!

2. Bryden

shredded

Bryden is my 16 year old younger brother and is also 5’10 and 150 lbs. I’ve been helping him with his training and nutrition for the past two years. In that time he has gradually decreased his body fat and improved his muscle definition and strength significantly.

3. Greg (me)

greg o'gallagher

This is a picture of me from the summer of 2011. I’m around 170 lbs at 5’10 and 6-7% body fat. Since that time I’ve put on a substantial amount of muscle.

Strength Training for the Warrior Physique Continue reading →

Chest, Back, Abs & Cardio

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Chest and Back Workout

NOTES:

  • Doing a photoshoot on Thursday so I have 3 days to drop a few more pounds of fat
  • Diet was bad over the weekend so I am gonna limit calories this week.
  • Stopping a few reps shy of failure to avoid breaking down the muscle since I am cutting calories significantly

Warm up – 10 mins of jump rope and dynamic / mobility movements

Superset #1:

Incline Barbell Bench Press: 220 lbs – 3 x 3

Weighted Pull-ups: 45 lbs – 3 x 5

Superset #2:

Dumbbell Bench Press on Stability Ball: 85 lbs – 3 x 8 reps

Seated Cable Close Grip Rows: 210 lbs – 3 x 6 reps

Superset #3: Rear delts and lower back

Cable Scarecrows: 2 x 10 reps

90 degree Back Extensions: 1 x 20, 1 x 10 reps

Super-set #4: Core, Balance, Mobility

Standing Partial Barbell Roll-outs: 3 x 5 reps

Yoga Headstand: 3 x 30 seconds

Cossack Warrior: 3 x 10 reps

Cardio: went super easy and light

Treadmill with 2 degree incline: 1 minute walk at 4mph / 1 minute run at 8mph x 10 = 20 minutes

Jump Rope x 5 mins


Metabolic Conditioning Workout

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Performed this workout February 16, 2011.

This workout is going to blast your metabolism into overdrive. Prepare to burn fat like mad.

The workout consists of 3 circuits with 3 exercises per circuit. Each circuit is going to work your whole body – get the lactic acid flowing – cause massive oxygen debt – and force your body to release tons of Growth Hormone.

Anyways here is the workout:

Circuit 1: complete 3x – no rest between exercises – 1 min rest between circuits

Pushups with Feet in suspension bands (knees to chest after every rep): 15-21 reps

Pushup on TRX

TRX Pushup

Bodyweight Squat Jumps: 21

Hammer Curl + Press: 25lbs x 8-13 reps

Curl and Press Exercise

Curl and Press

Continue reading →

Greg’s Workout – Shoulders, Arms & Intervals

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Tuesday February 15,  2010

Shoulders, Arms and Intervals

Shoulders:

One Arm Standing Dumbbell Press:

30lbs x 5 reps, 40lbs x 5 reps, 50lbs x 5 reps, 60lbs x 3 reps, 65lbs x 3 reps, 70lbs x 3 reps

Lateral Raises (slight bend in arms):

3 sets x 6 reps with 40lbs

Dumbbell High Pull:

3 sets x 6 reps with 65lbs

Bi’s and Tri’s:

Standing Barbell Curls:

75 x 5, 95 x 5, 115 x 3, 135 (felt weak here could barely do one good rep), 95lbs x 3 sets x 5 reps (slow and controlled)

Lying on ground Barbell Skull Crushers off of rack (about 3 inches over forehead):

3 sets x 5 reps x 115 lbs

One-Arm Cable Curls:

3 sets x 6 reps

Triceps Rope Push-downs:

3 sets x 6 reps

High Intensity Interval Training

Treadmill Intervals (2 degree incline) – 1 minute sprint at 10mph / 30 seconds rest (feet on sides): performed 8 continues intervals

Cool-down:

stretching, headstand, balance exercises and 10 minute walk