Winter is coming. Okay, no, not really. But what is on the horizon: the much-anticipated season seven premiere of Game of Thrones, which returns back to HBO on Sunday, July 16.

And if the official trailer is any indication, you’re set to experience more dragons, battles, and bloodshed this time around, too. The Lannister clan means business, and if you want to keep up in the power-hungry, ambition-driven world, well, you’d better shape up.

Thankfully, we’ve devised a workout that will do just that. Follow this plan and you’ll bulletproof your upper body so well you’d be able to fit right in to the Seven Kingdoms of Westeros.

Here’s what to do. There are two workouts—Workout A and Workout B. Each contains three exercises, and you’ll perform each on different days. You’ll do each workout as a circuit, smoking your upper body while challenging your core, too. (Want to give your abs an even harder hit? These 25 moves will give you Anarchy Abs.)

preview for 25 Moves That Give You Anarchy Abs

Add these to your workout routine so you’ll be ready when the premiere hits. And remember: A Lannister always finishes his sets. (For an at-home workout option that will let you build insane muscle with just a couple of dumbbells, try The 21-Day MetaShred from Men’s Health.)

Workout A

You'll need: A pair of medium-weight dumbbells (start with 25-pounders).

1. Bent-Over Row

Holding dumbbells, bend at your hips until your torso is nearly parallel to the floor. Raise the weights until they reach your pits. Pause and reverse the move. That's 1 rep; do 15 to 20.

Related: This Row Complex Will Build You Awesome Arms and Abs

2. Overhead Press

Hold dumbbells at shoulder level, your palms facing each other. Clench your glutes and brace your abs as you press the weights up. Pause and slowly lower them. That's 1 rep; do 15 to 20.

Related: This 10-Minute Z-Press Challenge Will Shred Your Abs

3. Overhead Carry

Hold weights at the top of the overhead press position and walk back and forth. You're done when your elbows begin to buckle. That's 1 round; do 3 to 5, resting 2 minutes between each.

Workout B

You'll need: A pullup bar, a pair of heavy dumbbells (50s are a good start), and a bench.

1. Chest Press

Lie on an incline bench holding dumbbells above your chest, your arms straight and palms facing forward. Lower the weights to your chest, pause, and reverse. That's 1 rep; do 15 to 20.

Related: This Kind Of Bench Press Will Hit Your Pecs the Hardest

2. Chinup

Using an underhand grip, hang at arm's length from a bar. Pull up, bracing your abs and tucking your elbows to your ribs, until your neck touches the bar; pause and lower. Repeat till failure.

3. Farmer's Walk

Stand holding dumbbells at your sides. Keep your shoulders pulled down and don't let the weights rest on your thighs. Walk as far as you can until your grip or posture starts to fail.

Related: 7 Ways to Do the Farmer's Walk