Athlete/Celebrity Workouts

The Celtic Warrior Workout Routine

Here's how WWE's Sheamus builds posterior chain strength and all-around explosiveness.

The Celtic Warrior Workout Routine
Duration 5 Days
Exercises 17
Equipment Yes

There might not be too much corned beef and cabbage in Sheamus' diet, but a prouder Irishman is hard to find. Among his many skills, Sheamus is a native Gaelic speaker, something that is increasingly rare among Irish people. Like any WWE Superstar worthy of the name, Sheamus is armed with some unique super moves, and it takes a combination of power and agility to execute a Brogue Kick or a High Cross.

SEE ALSO: The Most Ripped WWE Stars

Rob MacIntyre, the WWE’s strength and conditioning consultant, designed the Celtic Warrior Workout to add posterior chain strength, build all-around explosive power and athleticism, and enhance muscle growth so that Sheamus doesn’t just perform like a warrior, but looks like one as well. This routine represents a four-week period of Sheamus’ training, divided into upper- and lower-body days. Under ideal conditions, Sheamus trains five times a week, hitting his lower body three times, his upper body twice, then reversing the split in the following week.

However, Sheamus travels 280 days a year, and his workout time is often victim to flight delays. When he can’t predict his next trip to the gym, the massive Irishman has been known to blow through the whole workout as one murderous total-body affair. Until you’re in a similar situation, we recommend sticking with the split as is. Set the weights as heavy as you can manage for the number of reps provided. Rest as needed where noted by an asterisk and as briefly as possible everywhere else.

Lower Body

Exercise 1

Front Squat
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4 sets
3 reps
as needed rest

Exercise 2

Sumo Deadlift You'll need: Barbell How to
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2 sets
3-5 reps
as needed rest

Exercise 3

Glute-Ham Raise
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4 sets
8-10 reps
as needed rest

Exercise 4

Walking Barbell Lunge You'll need: Barbell How to
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3 sets
10 reps
as needed rest

Exercise 5

Back Squat You'll need: Barbell, Squat Rack How to
Back Squat thumbnail
1 sets
20 reps
as needed rest

Abs

Exercise 1

Ab Wheel Rollout
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3 sets
11 reps
30-60 sec rest

Exercise 2

Decline Bench Situp
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3 sets
20 reps
30-60 sec rest

Exercise 3

Plank
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3 sets
60 sec reps
-- rest

Upper Body

Exercise 1

Barbell Push Press You'll need: Barbell How to
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3 sets
5 reps
as needed rest
*Grasp barbell at collarbone. Stand with feet slightly wider than shoulder width. Bend knees then immediately straighten using momentum to thrust barbell overhead.

Exercise 2

Incline 1¼ Barbell Bench
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3 sets
8-10 reps
as needed rest
*Lower bar to your chest, press up one-quarter of the way, lover bar again then press to a full lockout (like a pump fake). Repeat.

Exercise 3

Cable Flye
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2 sets
12 reps
as needed rest

Exercise 4

Chinup You'll need: Pullup Bar How to
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3 sets
to failure reps
as needed rest

Exercise 5A

Weighted Bench Dip
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3 sets
6 reps
-- rest

Exercise 5B

Bent-Over Barbell Row
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3 sets
8 reps
as needed rest

Exercise 6A

Triceps Pressdown You'll need: Adjustable Cable Machine, V-Handle Attachment How to
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3 sets
10 reps
-- rest

Exercise 6B

Close-Grip Barbell Bench Press You'll need: Bench, Barbell How to
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3 sets
10 reps
as needed rest

Exercise 7

Barbell Biceps Curl You'll need: Barbell How to
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3 sets
8 reps
as needed rest

Exercise 8A

Dumbbell Preacher Curl
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3 sets
10 reps
-- rest

Exercise 8B

Face Pull You'll need: Adjustable Cable Machine, Rope Attachment How to
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3 sets
12 reps
as needed rest

Exercise 9

Farmer's Walk You'll need: Dumbbells How to
Farmer's Walk thumbnail
1 sets
1 (max weight) reps
-- rest
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