The

Arrow
Workout

Bonus PDF Workout Guide

By: Keith Lai

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Copyright Notice
No part of this report may be reproduced or transmitted in any
form whatsoever, electronic, or mechanical, including
photocopying, recording, or by any informational storage or
retrieval system without expressed written, dated and signed
permission from the author.
All copyrights are reserved.
Disclaimer and/or Legal Notices
The information provided in this book is for educational
purposes only. I am not a doctor and this is not meant to be
taken as medical advice.
The information provided in this book is based upon my
experiences as well as my interpretations of the current
research available.
The advice and tips given in this course are meant for healthy
adults only. You should consult your physician to insure the
tips given in this course are appropriate for your individual
circumstances.
If you have any health issues or pre-existing conditions, please
consult with your physician before implementing any of the
information provided in this course.
This product is for informational purposes only and the author
does not accept any responsibilities for any liabilities or
damages, real or perceived, resulting from the use of this
information.

KEITH LAI FITMOLE.ORG 2

The Arrow Workout

The workout below is a great, simple workout to help guys build a
body like Stephen Amell in Arrow.
Workout A Chest/Triceps/Abs

Incline dumbbell press 4 sets/6-8 reps

Flat dumbbell press (or use a barbell but Im not a fan of a
traditional barbell bench press due to shoulder issues) 4
sets/10-12 reps
Weighted bar dips 3 sets/8-10 reps
Overhead tricep extension 4 sets/10-12 reps
Lateral Raises 5 sets/12-20 reps
Hanging leg raises and ab wheel rollouts 3 sets/as many as
possible

Workout B Legs/Calves

Rack pulls (pins set slightly below knee) 4 sets/5 reps

Dumbbell Bulgarian split squat 4 sets/8-10 reps per leg
Single leg leg-press (one leg at a time) 3 sets/15 reps
Weighted hyper extensions 3 sets/8-10 reps
Calf raise (any variation) 5 sets/12-20 reps

Workout C Back/Biceps/Abs

Weighted pull ups 4 sets/6-8 reps

Bent-over barbell row 4 sets/6-8 reps
Barbell curls- 4 sets/8-10 reps
Alternating hammer curls 3 sets/10-13 reps each arm
Hanging leg raises and wheel ab rollouts 3 sets/as many as
possible
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Note: Stephen Amell workout program should be done on

alternating days (M/W/F or T/Th/S)
So for example: Monday = A, Wednesday = B, Friday = C.
How long will it take to look like Stephen Amell?
Ah, well isnt this the million dollar question?
Im sure you all would love me to tell you that its only going to
take exactly 6 weeks or 3 months of hard work and boom- youll
have a lean and muscular superhero body.
But the truth is, I cant tell you sh!t.
Everyone is different, meaning that its going to take everyone
different amounts of time to achieve a body like Stephen Amell.
Some guys might have more muscle to gain, other guys might
have more fat to lose, while some guys might be in the middle
(lose fat and build muscle).
Its really hard for me to give you a time frame. But realistically
you can expect a pretty drastic transformation (no matter what
your starting point) if you train and diet consistently for 6 months.
Final Bonus Tips
If you are a complete beginner who has no idea how to
perform any of the exercises listed here, dont be
discouraged. Its very simple to just go on Youtube and just
watch YT videos on the exercises listed. No big deal.
Getting an Arrow physique like Stephen Amell doesnt
require you get super shredded. Id estimate Stephen Amell
to be around 8-10% body fat.

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 Getting a body like Amell is more about having sufficient

muscular development. Focus on building muscle first,
because thats where a lot of guys screw up.
Email me if you have any questions or need help at
keith@fitmole.org

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