Last updated on August 25th, 2021 at 04:00 pm
I think it’s only right that David Ramsey gets his spot on SHJ, as we’ve seen a ton of Team of Arrow here already.
Dude routines, Lady routines, In-Home Routines….Team Arrow has supplied them all.
And David Ramsey is not exception to the list of badass Superhero Jacked celebrities who can supply an awesome routine.
Although, we HAVE technically speaking seen him sporting in the picture for our In-Home SHJ Bodyweight Workout next to co-stars Caity Lotz and Stephen Amell.
But, we won’t get all technical.
David Ramsey Stats
Height: 6’2
Weight: (approximate) 190 lbs.
Age: 44 yrs. old
Ramsey is right up there at the same height as Chris Evans, Hugh Jackman, Mike Colter and Henry Cavill and I specifically name them because they have a decently similar body type as well.
I guess we’ll call this range of height average?…
I don’t even know anymore. I’m all messed up with the monsters like Dwayne Johnson, Jason Momoa, Batista and Ben Affleck lurking around on the site.
Especially when I have to compare them to guys around my height like Zac Efron, Kit Harington, and Mark Wahlberg…
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David Ramsey Diet and Nutrition
David Ramsey seems to be a typical macro/calorie counter.
And, I don’t say typical in a bad way.
Here’s some quotes about his diet from an interview he did with Muscle and Fitness:
M&F: Does your schedule make it difficult to consume all your macros?
DR: On set, it can be tough to get all my prepared meals in, so I have a blender in my trailer.M&F: Do you aim for a specific number of calories per day?
DR: I’ve always been a thin guy, so I eat around 5,000 calories per day. I’ll lose all my mass and get a potbelly like my dad if I stop hitting the weights. I feel good when I’m around 200 pounds.
We’ve also seen guys like Hugh Jackman (Wolverine), and Dwayne Johnson (who programmed it for Jackman) utilize intermittent fasting throughout their days and then eating BIG and CLEAN caloric intakes in their un-fasted window to get lean and jacked!
Just some food for thought.
C’mon…that was a good one.
We see a lot of celebs opt for a sustainable approach like this.
That’s why our Academy Nutrition Classes (Monks, Minimalists, SuperHumans, Vikings, Spartans, Hunter Gatherers, Greek Gods, Samurais) revolve around helping you find the specific diet that is right FOR YOU.
Of course, there are a lot of reasons to HAVE the strict guidelines.
We’ve seen a lot of celebs opt for specific restrictions.
For example: Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Benedict Cumberbatch and Terry Crews utilize intermittent fasting(something I use daily as well), Mustafa Shakir and Madelaine Petsch are vegans, Brandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.
And, that’s just to name a few celebs from each, by the way.
You can check out our Nutrition Pillars for more information and articles on all of the above and more.
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David Ramsey Workout Routine Research
In the same interview with Muscle and Fitness Ramsey tells us this about his training:
M&F: As a co-star on Arrow and a regular on Blue Bloods, how do you find the time to train?
DR: Staying motivated can be tough, but little things help, like laying out my workout clothes the night before, preparing my meals, setting my alarm clock, and not drinking [alcohol] an hour or two before sleep.M&F: You’re skilled in Jeet Kune Do, Bruce Lee’s hybrid style of martial arts. How has JKD influenced you?DR: The art revolutionized my life. I took to JKD because, philosophically, it’s all about making a choice.M&F: When did you get into weight training?DR: It was after being cast as Muhammad Ali [in 2000], and I met world-renowned kickboxer Benny “the Jet” Urquidez. I still use the traditional stuff I learned from Benny—pyramid sets, forced reps, dropsets. I don’t worry too much about the weight I’m pushing. I just want to exhaust the muscle from different angles. I also hold the contractions to increase blood flow; it’s all basic, no fad stuff.
This tells us quite a bit about David Ramsey, and we also what Wikipedia tells us:
“Ramsey is an accomplished martial artist, with a black belt in jeet kune do. He has also studied boxing and tae kwon do, and trained in kickboxing under Benny “Jet” Urquidez.”
So, you can go ahead and assume we’re going to be throwing in some fighting styled movements. We might have to give Coach Derek Mellino from our Superhero Academy a ring on this one. He’s been killing it with the instructional videos he’s been supplying the SuperHuman’s of the Academy, so we’ll have to live up to his standards here.
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The David Ramsey Workout Routine
Training Volume:
5 Days Per Week
How to train:
Use Pyramid Sets for ALL unless otherwise specified. (Description below)
The reps will be listed for each set, but you should be increasing the load as the rep count becomes lower.
When instructed to do a drop set:
Perform the movement and then drop the weight and continue for more reps until you reach failure.
Want To Upgrade This Workout?
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Day One: Chest
Bench Press
15-10-8-5-3** Sometimes add in a 1 rep max
Incline Press (Bench or DB)
10-8-5-3
Chest Flyes (DB)
12-10-8
Dips
15-15-15
Incline Cable Flys
12-10-8
Dumbbell Bench Press Flat
5xFailure (Drop Sets)
Day Two: Legs
Back Squats
15-10-8-5-3** Sometimes add in 1 rep max
Calf Raises
15-15-15
Leg Press
12-10-8-5
Hamstring Curls
10-10-10
Weighted Step Ups
12-12-12
Front Squat
5xFailure (Drop Sets)
Day Three: Arms
Dumbbell Bicep Curls
12-10-8-5
Overhead Tricep Extension (DB)
12-10-8-5
Hammer Curls
12-10-8
Tricep Push Down (Cables)
12-10-8
Preacher Curls
5xFailure (Drop Sets)
Close Grip Bench Press
5xFailure (Drop Sets)
Day Four: Back
Deadlift
12-10-8-5-3** Sometimes add in 1 rep max
Lat Pulldowns
12-10-8-5
Dumbbell Rows
12-10-8
Wide Grip Pull Ups
10-10-10
Cable Rows
12-10-8
Bent Over Rows
5xFailure (Drop Sets)
Day Five: Shoulders
Military Press
15-10-8-5-3** Sometimes add in 1 rep max
Dumbbell Shrugs
15-12-10-8
Shoulder Front Raises (Cables)
12-10-8
Shoulder Flys
12-10-8
Seated Shoulder Raises (DB)
12-10-8
Arnold Press
5xFailure (Drop Sets)
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