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Actor Tom Hopper’s “Pirate Program” Keeps The Black Sails Cast Fit

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  • 15 min

  • 4

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Routine

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Workout D

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 4

Single-Arm Dumbbell Row

Equipment
Sets
2
Reps
20 (each side)
Rest
30 - 60 sec
*Superset with Barbell High Pull
Exercise 3 of 4

General Pullup

Equipment
Pullup Bar
Sets
11
Reps
6 - 1 - 6 (ladder)
Rest
30 - 60 sec
Play How to
*Start with a set of 6 reps. On your next set, do 5 reps, and so on until you hit 1. Then work the ladder in reverse until you get back to 6 reps. This will equal 11 total sets.
Exercise 4 of 4

Kettle bell Turkish Get Up

Equipment
Kettlebells
Sets
1
Reps
100
Rest
30 - 60 sec
How to
*Pick a light to moderate weight and do an equal number of reps on each side. Break this up into as many sets as necessary.
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