Scorpion King: The Lion of Olympus

[Scorpion King]

MONDAY 10/7/2024: CHEST AND HIIT

CABLE CROSSOVERS: 3 sets of 12 at 35 lbs; 4 with a 3 second negative, 4 with a 3 second hold, 4 regular
DUMBBELL BENCH PRESS: 3 sets of 20 at 70 lbs; mind endurance
INCLINE DUMBBELL PRESS: 4 sets of 8 at 80 lbs, 8 at 80 lbs, 12 with 2 sec hold at 60 lbs, 12 with 2 sec hold at 60 lbs

TRI-SET
DUMBBELL FLOOR FLY + DUMBBELL FLOOR PRESS + CHEST DIPS: 2 sets of 8, 8 and to failure respectively, 30 lbs on the fly and press

ROWING MACHINE: 10 minutes HIIT, 30 seconds on, 10 seconds off

 

[Scorpion King]

TUESDAY 10/8/2024: LEGS

DUMBBELL SIDE LUNGES: 3 sets of 5 per side at 90 lbs; up this
GLUTE BRIDGES: 3 sets of 10 with 2 second hold at 275 lbs; up this
DUMBBELL SPANISH SQUATS: 3 sets of 25 at 65 lbs, 10 with 3 second negative, 10 with 3 second hold, 5 regular

TRI-SET
LEG PRESS + DUMBBELL LUNGES + GOBLET SQUAT: 2 sets of 20 at 440 lbs, 12 per side at 40 lbs, and 20 at 20 lbs respectively

BARBELL SQUAT: 3 sets of 10, slow count with hold, at 185 lbs
BRIDGE CURL: 2 sets of 12 with 2 second hold at the top
SINGLE CALF RAISES: 60 seconds AMRAP each side

 

[Scorpion King]

WEDNESDAY 10/9/2024: BACK AND YOGA

REVERSE GRIP PULL-DOWN: 3 sets of 12 at 160 lbs; 4 with a 3 second negative, 4 with a 3 second hold, 4 regular; close grip!
KNEELING ONE ARM PULL-DOWN: 3 sets of 8 per side at 80 lbs with 2 second hold
T-BAR ROW: 2 sets of 20 at 140 lbs
SEATED CABLE ROW: 2 sets of 12 at 60 lbs; 8 alternating and 4 regular
PULL-UPS: 2 sets to failure with slow negatives

TRI-SET
OVERHAND CABLE ROW + REVERSE CABLE ROW + STRAIGHT ARM PULL-DOWN: 2 sets of 8 at 145 lbs and 40 lbs respectively

YOGA: Divergent workout

 

[Scorpion King]

THURSDAY 10/10/2024: SHOULDERS AND CORE

FACE-PULL: 3 sets of 12 at 60 lbs; 4 with a 3 second negative, 4 with a 3 second hold, 4 regular
CABLE W RAISES: 2 sets of 12 at 45 lbs with a 2 second hold
CABLE LATERAL RAISES: 2 sets of 8 per side with 3 second negative at 15 lbs
DUMBBELL LATERAL RAISES: 2 sets of 12, alternating at 15 lbs

SUPER SET
DUMBBELL SHOULDER PRESS + PLATE RAISE: 3 sets of 20 and 12 at 45 lbs and 10 lbs respectively

CONOR MCGREGOR AB CIRCUIT: Repeat twice
-30 Hanging Leg Raises
-30 Seated Knee Tucks
-30 Russian Twists per side
-30 second Hollow Hold
-30 Reverse Hyper Extensions

 

[Scorpion King]

FRIDAY 10/11/2024: ARMS AND STRETCHING

ROPE PUSH-DOWN: 3 sets of 20 at 60 lbs
DUMBBELL SKULL CRUSHER: 2 sets of 12 at 30 lbs; 4 with a 3 second negative, 4 with a 3 second hold, 4 regular

TRI-SET
ALTERNATING REVERSE PUSH-DOWNS + ALTERNATING PUSH-DOWNS + DUMBBELL KICKBACKS: 2 sets of 10 each at 15 lbs each

BARBELL CURL: 3 sets of 20 at 50 lbs
LIP BUSTER CURL: 2 sets of 12 at 20 lbs; 4 with a 3 second negative, 4 with a 3 second hold, 4 regular

TRI-SET
INCLINE CURL + INCLINE HAMMER CURL + SPIDER CURL: 2 sets of 8 each at 25 lbs

 

[Scorpion King]

No workout Monday, adult stuff

 

[Scorpion King]

TUESDAY 10/15/2024: LEGS

So I did a little experimenting today, I opted to do leg extensions in place of the Spanish squats (like the original plan had) just to see how it would feel., having not done them in about 5 years. Yeah I don't think I'll ever do them again.

DUMBBELL SIDE LUNGES: 3 sets of 5 per side at 100 lbs
GLUTE BRIDGES: 3 sets of 10 with 2 second hold at 280 lbs
SINGLE LEG EXTENSIONS: 3 sets of 25 at 40 lbs, 10 with 3 second negative, 10 with 3 second hold, 5 regular; yeah I'm sticking to Spanish squats

TRI-SET
LEG PRESS + DUMBBELL LUNGES + GOBLET SQUAT: 2 sets of 20 at 440 lbs, 12 per side at 40 lbs, and 20 at 20 lbs respectively

BARBELL SQUAT: 3 sets of 10, slow count with hold, at 185 lbs; mind form
BRIDGE CURL: 2 sets of 12 with 2 second hold at the top
SINGLE CALF RAISES: 60 seconds AMRAP each side

 

[Scorpion King]

WEDNESDAY 10/16/2024: BACK AND YOGA

REVERSE GRIP PULL-DOWN: 3 sets of 12 at 165 lbs; 4 with a 3 second negative, 4 with a 3 second hold, 4 regular; close grip!
KNEELING ONE ARM PULL-DOWN: 3 sets of 8 per side at 80 lbs with 2 second hold
T-BAR ROW: 2 sets of 20 at 140 lbs
SEATED CABLE ROW: 2 sets of 12 at 60 lbs; 8 alternating and 4 regular
PULL-UPS: 2 sets to failure with slow negatives

TRI-SET
OVERHAND CABLE ROW + REVERSE CABLE ROW + STRAIGHT ARM PULL-DOWN: 2 sets of 8 at 145 lbs and 40 lbs respectively

YOGA: Divergent workout

 

[Scorpion King]

No workout on Thursday, wasn't feeling super great

 

[Scorpion King]

FRIDAY 10/18/2024: ARMS AND STRETCHING

ROPE PUSH-DOWN: 3 sets of 20 at 60 lbs
DUMBBELL SKULL CRUSHER: 2 sets of 12 at 30 lbs; 4 with a 3 second negative, 4 with a 3 second hold, 4 regular; up this

TRI-SET
ALTERNATING REVERSE PUSH-DOWNS + ALTERNATING PUSH-DOWNS + DUMBBELL KICKBACKS: 2 sets of 10 each at 20 lbs each

BARBELL CURL: 3 sets of 20 at 50 lbs
LIP BUSTER CURL: 2 sets of 12 at 20 lbs; 4 with a 3 second negative, 4 with a 3 second hold, 4 regular

TRI-SET
INCLINE CURL + INCLINE HAMMER CURL + SPIDER CURL: 2 sets of 8 each at 25 lbs

 

[Scorpion King]

MONDAY 10/21/2024: CHEST

Missed out on cardio today

CABLE CROSSOVERS: 3 sets of 12 at 35 lbs; 4 with a 3 second negative, 4 with a 3 second hold, 4 regular
DUMBBELL BENCH PRESS: 3 sets of 20 at 70 lbs; mind endurance and form
INCLINE DUMBBELL PRESS: 4 sets of 8 at 80 lbs, 8 at 80 lbs, 12 with 2 sec hold at 60 lbs, 12 with 2 sec hold at 60 lbs

TRI-SET
DUMBBELL FLOOR FLY + DUMBBELL FLOOR PRESS + CHEST DIPS: 2 sets of 8, 8 and to failure respectively, 30 lbs on the fly and press

 

[Scorpion King]

TUESDAY 10/22/2024: LEGS

I did leg extensions in place of the Spanish squats again due to a lack of time. But yeah I don't think I'll ever do them again.

DUMBBELL SIDE LUNGES: 3 sets of 5 per side at 100 lbs; may up this
GLUTE BRIDGES: 3 sets of 10 with 2 second hold at 280 lbs; mind form
SINGLE LEG EXTENSIONS: 3 sets of 25 at 30 lbs, 10 with 3 second negative, 10 with 3 second hold, 5 regular; return to Spanish squats

TRI-SET
LEG PRESS + DUMBBELL LUNGES + GOBLET SQUAT: 2 sets of 20 at 440 lbs, 12 per side at 40 lbs, and 20 at 20 lbs respectively

BARBELL SQUAT: 3 sets of 10, slow count with hold, at 185 lbs; mind form, narrow stance
BRIDGE CURL: 2 sets of 12 with 2 second hold at the top
SINGLE CALF RAISES: 60 seconds AMRAP each side