A fitness writer has tried out a short, equipment-light workout shared by actor Alan Ritchson, best known for playing the muscular former military man Reacher. Ritchson, 43, regularly shares time-efficient home gym sessions he uses to build mass, and recently posted a three-move routine that only requires an EZ bar.
The workout consists of biceps curls, triceps extensions, and upright rows, performed in sequence for four rounds without rest between exercises. Ritchson advises using low-ish weight with higher volume for hypertrophy and longevity. The writer, who has 13 years of strength training experience, used a lighter weight than the actor and found the arm exercises effective, noting that the antagonistic pairing allows one muscle to work while the other recovers.
While the upright row effectively targeted the front shoulders, the writer expressed personal discomfort with the exercise due to a slightly unnatural feel and potential shoulder impingement risks. However, he acknowledged Ritchson's caveat that the routine works for him, and suggested alternatives like dumbbell front raises for those who find it unsuitable.
The writer concluded that while the workout delivers on its promise of pumping up the arms, he would not adopt it regularly because his current fitness goals focus on compound lifts and conditioning for varied physical challenges rather than isolated muscle growth.
