Sean Faris Workout
Written by Sam · Filed Under Workouts & Training 17,643 views
Sean Faris Workout
If you haven’t heard of this guy you are going to hear of him a lot more real soon. Sean Faris was recently cover guy on Men’s Health and his role in the movie “Never Back Down” and appearance in the tv series “Vampire Diaries” is paving a whole new road for upcoming thriller and actions flicks.
Sean’s six pack abs are based on a very strong fundamental knowledge of what it takes to win in the gym and this article is going to highlight his most valuable experience. If you think he’s genetically blessed you might have a wake-up call once you see his determination and devotion to be in the best shape of his life.
Sean Faris Workout Advice:
Let’s look at some of the advice Sean gives from his experience with personal trainers and preparing for a role in movie with his shirt off…
- Start with 2 sets instead of 3
- Focus on using free weights only at first
- Aim for hitting a certain number of reps of one exercise to help push you to the next level
- Don’t go for heavy but for form
- Have fun outside the gym
Start with 2 sets instead of 3
I love his advice on starting small! Instead of doing 3 sets Sean has had success with starting at 2 sets of any exercise. I believe you too will find this makes quite a difference in the gym and not overwhelming your body with too much at once.
Focus on using free weights only at first
Free weight is a great way to start and even focus on as you become very advanced in your workouts. I use it with all my clients because free weights not only help balance the muscles in the left and right side of the body but also make you focus on tightening your core and amping up your time in the gym.
Aim for hitting a certain number of reps of one exercise
Great way to add variety and build up the strength of a weak muscle is by trying to hit a certain number of reps in one exercise no matter how many reps it takes.
Don’t go for heavy but for form
Time and time again we all see this in the gym…guys going too heavy and sacrificing form. The only thing is they are cheating themselves since proper form builds strength and muscle size quicker than cheating with heavier weights.
Have fun outside the gym
Doing the same routine time and time again gets boring after several weeks so adding variety every 4 weeks is essential and if you can add in different sports you are also going to keep things much more exciting. Challenge yourself with trying different sports and realize that everyone is a beginner at some time!
Ok, so taking all this advice into effect let’s start with a workout we can build on over time…
Sean Faris Workout Routine
Key here is to start out with 2 sets of 8-12 repetitions and keep adding either reps or weight each time. Therefore this is a basic workout that you must build on over time, but it’s most important that you improve your form and strength before advancing by only doing 3 exercises/day which involve the body’s most major muscle groups.
Day 1: Lower Body
2 sets 8-12 reps Barbell Squat ( refer to photo here )
2 sets 8-12 reps Barbell Deadlift ( refer to photo here )
2 sets 8-12 reps Barbell Lunge ( refer to photo here )
Day 3: Abs/Core
2 sets 8-12 reps Ab crunches on Stability ball ( refer to photo here )
2 sets 8-12 reps Woodchopper with medicine ball ( refer to photo here )
2 sets 8-12 reps Bosu Runners ( refer to photo here )
Day 5: Upper Body
2 sets 8-12 reps Dumbbell Arnold Presses ( refer to photo here )
2 sets 8-12 reps Dumbbell Chest Presses ( refer to photo here )
2 sets 8-12 reps Chin Ups ( refer to photo here )
Days 2/6: Cardio
This is when you can be creative with your cardio session. Try 30 minutes running, high intensity interval training, kickboxing, jumping rope, biking, hiking or any other exercise which really accelerates your heart rate!
Disclaimer: This workout routine is in no way associated or endorsed by Sean Faris. It is only a simulated routine that is developed to provide similar results.
Supplements to Increase Your Strength and Give You Killer Abs like Sean Faris
You may want to take this workout to the next level and if you have a limited time that you’re reaching your goal then some of these supplements have the best research and testimonials to back them up:
Carb and Fat Inhibitor: (Try BSN Cheaters Relief)
Energy Booster: (Try Labrada Charge Ephedra Free)
Fat Burner: (Try Cellucor WS1 Extreme)
Lean Protein Powder: (Try BSN Lean Dessert Protein Shake)
Stress & Fatigue Fighter: (Try Goliath Labs Thermoloid)
Sean Faris Workout Conclusion:
As you’ll see above this is a good foundation for a workout plan which you can quickly accelerate and build up on. As Sean Faris recommends just keep pushing yourself in each day and after 4 weeks make sure to change it up completely. You can reference the workouts and training section of this site for more advanced workouts or other exercises you can add to this routine to target your weakest muscles.
Have any feedback/questions about this workout? Please leave a comment below:
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Top Rated Supplement Combos By Weight Loss and Training Readers !
Hi, Sam my name is Felix and im a 19 year old college student and right now i weigh in at 188 pounds with 12% body fat. Im majoring in Kinesiology and lately have been spending time around talking to people about building muscle and staying fit at the same time while bulking up some. Do you think if i followed a workout like this or something else with cardio still 3-4 days a week i could add some muscle mass? also how much protein and cards should i eat i keep seeing people say 1.5-2x my bodyweight. I guess i was just wondering could i still add muscle mass without higher my body fat % alot and what kind of workout and diet would it take.
Thanks, Felix
Hi Felix your question is really loaded and would take me a book to answer properly. If your goal is to put on muscle then you should concentrate on doing high intensity cardio mostly. Good idea to go for protein about 1.5-2x your body weight in kg. A good idea would be to focus on bulking and putting on muscle and then cycling that with a phase of leaning out and toning, each for about 6 weeks at a time.
Hey Sam thanks for the workout looks great. okay so right now im a 188 pounds 5?10 and 12% BF. too be honest i would like to stay about the same weight but lose fat and replace it with muscle. do you have any tips or ideas on this? i would like to use this workout to do that but wanted to know if you think thats a good idea? and how much HIIT would i need to do with it. also how much food should i eat then most sites say for me to eat 2900 to maintain if im very active which with this workout i will
Hi Tom, definitely try this workout to help you eliminate fat and build muscle. You can also include HIIT once or twice a week. Also check out my article on 6 Pack Abs Checklist
Hey sam i just started matt damon workout routine this week – it has been very hard haha but im sticking toit ! When Im done, would this be a good routine to gain weight after ive completed the matt damon workout? Im also on creatine/protein btw.
Hi Ryan, this would definitely be a good workout to move on to next. Just focus on heavier weights and reps in the 6-8 area if you want to gain weight.
Hey sam, i am 18 years old about 6’1 and weight about 130 pounds. so i know i defiantly need to gain weight to be built like this. however, i have alot of trouble gaining weight due to my wicked fast metabolism. sometimes i feel like its pointless to workout cause i never seem to get much bigger. i was just wondering if you know of any supplements or anything like like that to help out. im currently taking creatine, and a whey weight gainer . thanks alot!
david
Hi David, whey protein is definitely your best bet! If you’re only having one a day try and increase this to 2 or 3/day in between meals and definitely after your workout. Cytosport Cytogainer is also one of the best gainers, read the review here – Cytosport Cytogainer Review
Hi, i am 18 and work on a farm so am pretty fit, i am 5.11 and about 161 lb and about 8% body fat. But although my legs are very muscly i find it really hard to gain muscle weight on my chest and shoulders. I am taking a protein shake after my workout, and work out 4 times a week for about 50 mins, in my own gym using free weights. But after about 6 months of working our in this way, i seem to have just toned up rather than put on a lot more muscle. I have progressed to be bench pressing 73 kg, and do a lot of upper body excersises, but as i say still have a relatively small chest, and narrow shoulders…do you have any suggestions on how i can get a bigger upper body.
Hey Sam, I'm Kenneth, I'm 16. Dude, I work out and all, but I am so not gaining any weight. I actually lose weight. I don't wanna take those protein vitamins and stuff. I like to stick to plain balanced diet, but more on proteins. Can you give me a tip on gaining muscle mass? Should I eat before or after?
Hi Luke, you may want to increase your protein intake a little more by having another shake pre-workout, 1-2 hours before. Also although you are not wanting to build too much muscle in your legs it really is important to also work out your legs as this stimulates your body to produce more growth hormone.
For size you should go about 6-8 reps where the last rep is almost impossible.
Let me know if that works!
Hi Kenneth, you should eat before and after to add muscle mass. Once you are about 18 and have fully gone through your growth squirt you can also go heavier with your weights aiming for about 6-8 reps per exercise where the last rep is almost impossible. I wouldn't advise against supplementing with protein though, whey protein is extremely beneficial with muscle growth.
Thanks Sam, il go and give it a go right now. But thanks for your help. I have been trying to do 10-12 reps on everything, and once i can do 13 i will add weight. But i will try 6-8, thanks. And a very interseting point on keeping the legs worked, i will try to incorporate some light weight squats and lunges to my work out. I took my workout from a technique employed by daniel craig, with picking two excersises e.g. bicep curl, and tricep extentions, and doing alternating sets of 10 of each with no rest untill i have done 3 sets of each, and then having a 2 minute rest and then doing the same with two new excersises….but obviously that was tailored for him not me, so is that tecnique good for someone looking to gain weight?
Thanks very much for the tips, il let you know how i get on in a few weeks.
Hi Luke, no problem. You can do supersets (i.e. 3 sets with no rest) but keep in mind that this will be more of a toning and definition style of workout. If you want to add mass, 6-8 reps should be so exhausting that you need at least 30 seconds before you do the next set.
hi sam,
i am currently 18 taking part in training 8 times a week which includes football and rugby training, however i find it hard to lose weight even though i do training all the time and im on hydroxcut… do u have any ideas on what i sohuld do???
Start focusing more on your diet, 6 meals a day smaller portions with lean meats and veggies as the biggest component. Protein shakes are good too but you can adjust their quantity, but I like to have one or two a day.
Hey Sam, one more question. Does Sean Faris work his upper chest or lower chest more? Because I want a chest like his. So how do I get results like that?
Try adding dumbbell flyes and decline chest press for greater chest definition.