Chase Stokes certainly looks the part of the beach town resident he plays on Netflix’s Outer Banks—and that means he’s absolutely ripped. When you’re the star of a show that takes its name from a popular oceanside vacation destination, you’re bound to spend a good chunk of your screen time sans shirt.

The 28-year-old actor grew up playing sports like ice hockey and surfing, but he’d need some extra physical prep to reach full-on teen heartthrob status for his role as John B, leader of a group of working class teens called the Pogues on Outer Banks. Stokes linked up with trainer Alex Fine, who has worked with several actors from Riverdale, a group of similarly shredded-up TV hunks, to build up his body.

Fine joined Stokes to walk through one of his Saturday Swole sessions in his Almost Home gym for the MH crew. “Basically, it’s just an arm and ab day to make you look shredded,” Fine says. The workout features curls—lots and lots of curls. If you want to give it a try, don’t stress if you need to cut down on weight (or even skimp on some reps), just as long as you’re using proper form.

“I feel like I’m partially dying—but in like a really good way, I would say,” Stokes quips after the session. Shoot for that energy, and you’ll feel even better the next time you hit the beach.

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Men’s Health

Chase Stokes’ Saturday Swole Workout

Circuit 1

  • Dips with 5 second Eccentric

    3 sets til failure

    • Plyo Pushups

      3 sets of 15 to 20 reps

      • 5-5-5 Pullups

        3 sets of reps at each different grip

        Circuit 2

        • Forehead Barbell Curls

          3 sets of 20 reps

          • Half Range Biceps Curl

            3 sets of 20 reps

            • Rope Pushdown

              10 rounds of 10 reps

              Circuit 3

              • Biceps Curl

                3 sets of 10 reps

                • Hammer Curls

                  3 sets of 10 reps

                  • Close-Grip Press to Reach Back

                    3 sets of 10 reps

                    Abs Finisher

                    • Leg Lifts

                      30 seconds

                      • Up and Out

                        30 seconds

                        • Leg Lift Switches

                          30 seconds

                          • Toe Touch

                            30 seconds

                            • V-Up Situps

                              30 seconds

                              • Suitcase V-up

                                30 seconds

                                • Leg Lift Circles

                                  30 seconds per side

                                  • Wide Leg Lift Circles

                                    30 seconds

                                    • Ab Rollout Series

                                      Perform 5 reps on each leg and with both legs down

                                      Want more celebrity workout routines? Check out all of our Train Like videos.

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