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

 

[Scorpion King]

WEDNESDAY 10/23/2024: 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 65 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]

FRIDAY 11/2/2024: ULTIMATE AMRAP

I missed most of last week because of Halloween related stuff but I had enough time for a full body. New routine coming up for November!


Perform each exercise for one set of 60 seconds AMRAP, perform 2 sets if you're feeling ambitious but don't bet on it

DUMBBELL SPANISH SQUATS: 50 lbs
BRIDGE CURL
COSSACK SQUAT: 40 lbs
CABLE CROSSOVERS: 20 lbs
CABLE W RAISE: 20 lbs
STRAIGHT ARM PULL-DOWN: 40 lbs
OVERHEAD EXTENSION: 30 lbs
ROPE CURL: 30 lbs
ROPE FRONT RAISE: 10 lbs
DUMBBELL LATERAL RAISES: 15 lbs
DUMBBELL SHRUGS: 40 lbs
FACE-PULL: 30 lbs
FOREARMS CURL: 10 lbs
SEATED KNEE TUCKS
PULL-THROUGH: 60 lbs
SEATED CALF RAISES: 115 lbs

 

[Scorpion King]

NOVEMBER & DECEMBER 2024: Master Mode

MONDAY CHEST:
Dumbbell Bench Press (3 x 5-8)
Incline Dumbbell Press (3 x 10-12)
One and a Half Rep Weighted Dips (2 x til failure)
Cable Crossovers (2 x 10+)
Deficit Push-ups (2 x til failure, slow tempo)

TUESDAY LEGS:
Barbell Glute Bridge (3 x 5-8 w/ hold at top)
SUPERSET Dumbbell Spanish Squats + Nordic Curl (2 x 20 and 10 respectively)
TRI-SET: Leg Press + Dumbbell Lunges + Goblet Squat (2 x 20, 10 per side, and 15)
Bulgarian Split Squats (3 x 15 per side)
Dumbbell Side Lunges (2 x 10 per side)
Romanian Deadlift (2 x 8)
Seated Calf Raises 60 seconds AMRAP

WEDNESDAY BACK:
Wide-grip Pull-down (3 x 5-8)
Wide-grip Cable Row (2 x 10)
Seated Rope Rows (2 x 10 with drop set on final)
Dumbbell Rows (3 x 10 per side)
Straight-Arm Pull-down (2 x til failure)
Pull-ups (2 x til failure)

THURSDAY SHOULDERS:
Hang Clean (3 x 5-8)
Cable Laterals (3 x 10 with eccentric overload)
Dumbbell Shoulder Press (3 x 15)
Dumbbell Lateral Raises CLUSTER SET
Dumbbell High Pull CLUSTER SET

FRIDAY ARMS:
Barbell Curl (2 x 10)
SUPERSET Spider Hammer Curl + Low Cable Curls (3 x 8-10 and 15+)
Overhead Cable Extension (2 x 10)
SUPERSET Skull Crushers + Cobra Push-ups (3 x 8-10 and 15+)
Wrist Roller AMRAP

MONDAY: Steady state cardio
TUESDAY: Tai Chi
WEDNESDAY: Yoga
THURSDAY: Core circuit
FRIDAY: Heavy bag
WEEKEND: Hiking

 

[Scorpion King]

MONDAY 11/4/2024: CHEST AND CARDIO

So this routine is based off of various free workouts from a handful of the fitness influencers' I follow, albeit with my own twists on them. This one is from Athlean-X's Jeff Cavalier!

DUMBBELL BENCH PRESS: 3 sets of 5-8 at 90 lbs; mind form here
INCLINE DUMBBELL PRESS: 3 sets of 10-12 at 70 lbs; may up this
ONE AND A HALF REP WEIGHTED DIPS: 2 sets to failure at 25 lbs; mind form
CABLE CROSSOVERS: 2 sets of 10+ at 35 lbs
DEFICIT PUSH-UPS: 2 sets to failure; GO SLOW

TREADMILL: 15 minutes at 3 speed

 

[Scorpion King]

TUESDAY 11/5/2024: LEGS

From Dave Rienzi, torture for my lower half. On the plus side, I don't have to back squat, on the down side I have Bulgarians.

GLUTE BRIDGE: 3 sets of 5-8 at 295 lbs; remember the decline bench!

SUPER SET
DUMBBELL SPANISH SQUATS + NORDIC CURL: 2 sets of 20 with 60 lbs and 10 banded reps respectively

TRI-SET
LEG PRESS + DUMBBELL LUNGES + GOBLET SQUAT: 2 sets of 20 at 440 lbs, 10 per side at 40 lbs, and 15 at 20 lbs respectively

BULGARIAN SPLIT SQUATS: 3 sets of 15 per side at 40 lbs; may up this
DUMBBELL SIDE LUNGES: 2 sets of 10 per side at 40 lbs
ROMANIAN DEADLIFT: 2 sets of 8 at 155 lbs
SEATED CALF RAISES: 60 second AMRAP at 115 lbs

 

[Scorpion King]

WEDNESDAY 11/6/2024: BACK

From Hany Rambod

WIDE GRIP PULL-DOWN: 3 sets of 5-8 at 185 lbs; may up this
WIDE GRIP ROW: 2 sets of 10 at 160 lbs
ROPE ROW: 2 sets of 10 at 100 lbs, drop to 60 lbs on the last set; up this
DUMBBELL ROWS: 3 sets of 10 per side at 70 lbs; up this
STRAIGHT ARM PULL-DOWN: 2 sets to failure at 35 lbs; up this
PULL-UPS: 2 sets to failure

 

[Scorpion King]

No workout Thursday, I was SHOT

 

[Scorpion King]

FRIDAY 11/8/2024: ARMS AND HEAVY BAG

I forget where I got this one from.

BARBELL CURL: 2 sets of 10 at 80 lbs; tighten core and lower body

SUPERSET
SPIDER HAMMER CURL + LOW CABLE CURLS: 3 sets of 8-10 at 35 lbs and 15+ at 15 lbs; up the spider/hammers

OVERHEAD CABLE EXTENSION: 2 sets of 10 at 70 lbs

SUPER SET
SKULL CRUSHERS + COBRA PUSH-UPS: 3 sets of 8-10 at 40 lbs and 15+ respectively

WRIST ROLLER: 60 seconds AMRAP at 10 lbs

 

[Scorpion King]

MONDAY 11/11/2024: CHEST AND CARDIO

DUMBBELL BENCH PRESS: 3 sets of 5-8 at 90 lbs; up this
INCLINE DUMBBELL PRESS: 3 sets of 10-12 at 75 lbs
ONE AND A HALF REP WEIGHTED DIPS: 2 sets to failure at 25 lbs; mind form
CABLE CROSSOVERS: 2 sets of 10+ at 35 lbs
DEFICIT PUSH-UPS: 2 sets to failure; GO SLOW

TREADMILL: 15 minutes at 3 speed

 

[Scorpion King]

TUESDAY 11/12/2024: LEGS

GLUTE BRIDGE: 3 sets of 5-8 at 300 lbs; up this

SUPER SET
DUMBBELL SPANISH SQUATS + NORDIC CURL: 2 sets of 20 with 65 lbs and 10 banded reps respectively

TRI-SET
LEG PRESS + DUMBBELL LUNGES + GOBLET SQUAT: 2 sets of 20 at 440 lbs, 10 per side at 40 lbs, and 15 at 20 lbs respectively

BULGARIAN SPLIT SQUATS: 3 sets of 15 per side at 60 lbs
DUMBBELL SIDE LUNGES: 2 sets of 10 per side at 40 lbs
ROMANIAN DEADLIFT: 2 sets of 8 at 155 lbs
SEATED CALF RAISES: 60 second AMRAP at 115 lbs

 

[WolfDreamer]

Nice workout! I did Bulgarian split squats and single-leg Romanian deadlifts yesterday, as well, except with two 35 lb. kettlebells.

 

[Scorpion King]

WEDNESDAY 11/13/2024: BACK AND YOGA

WIDE GRIP PULL-DOWN: 3 sets of 5-8 at 195 lbs; up this
WIDE GRIP ROW: 2 sets of 10 at 160 lbs; up this
ROPE ROW: 2 sets of 10 at 120 lbs, drop to 70 lbs on the last set
DUMBBELL ROWS: 3 sets of 10 per side at 75 lbs; up this
STRAIGHT ARM PULL-DOWN: 2 sets to failure at 50 lbs
PULL-UPS: 2 sets to failure

YOGA: Healthy Gut workout

 

[Scorpion King]

THURSDAY 11/14/2024: SHOULDERS AND CORE

Shoulder workout from Craig Capurso, core workout from Cristiano Ronaldo

HANG CLEAN: 3 sets of 5-8 at 115 lbs
CABLE LATERAL RAISES: 3 sets of 10 at 10 lbs
DUMBBELL SHOULDER PRESS: 3 sets of 15 at 45 lbs; up this
DUMBBELL LATERAL RAISES: Cluster set at 25 lbs; may up this
DUMBBELL HIGH PULL: Cluster set at 30 lbs; may up this

REVERSE CRUNCHES: 20 reps
HEEL TOUCHES: 40 reps
SEATED KNEE TUCKS: 20 reps
JACK KNIFES: 30 reps
LEVITATION CRUNCHES: 40 reps

 

[Scorpion King]

FRIDAY 11/15/2024: ARMS AND HEAVY BAG

BARBELL CURL: 2 sets of 10 at 80 lbs; tighten core and lower body

SUPERSET
SPIDER HAMMER CURL + LOW CABLE CURLS: 3 sets of 8-10 at 40 lbs and 15+ at 15 lbs; up the spider/hammers

OVERHEAD CABLE EXTENSION: 2 sets of 10 at 70 lbs

SUPER SET
SKULL CRUSHERS + COBRA PUSH-UPS: 3 sets of 8-10 at 40 lbs and 15+ respectively; up the skulls

WRIST ROLLER: 60 seconds AMRAP at 10 lbs

HEAVY BAG: Basic upper body drills

 

[Scorpion King]

MONDAY 11/18/2024: CHEST AND CARDIO

DUMBBELL BENCH PRESS: 3 sets of 5-8 at 95 lbs; mind form
INCLINE DUMBBELL PRESS: 3 sets of 10-12 at 75 lbs; up this
ONE AND A HALF REP WEIGHTED DIPS: 2 sets to failure at 25 lbs; mind form
CABLE CROSSOVERS: 2 sets of 10+ at 40 lbs
DEFICIT PUSH-UPS: 2 sets to failure; GO SLOW

TREADMILL: 15 minutes at 3 speed

 

[Scorpion King]

TUESDAY 11/19/2024: LEGS

GLUTE BRIDGE: 3 sets of 5-8 at 315 lbs; up this

SUPER SET
DUMBBELL SPANISH SQUATS + NORDIC CURL: 2 sets of 20 with 65 lbs and 10 banded reps respectively

TRI-SET
LEG PRESS + DUMBBELL LUNGES + GOBLET SQUAT: 2 sets of 20 at 440 lbs, 10 per side at 40 lbs, and 15 at 20 lbs respectively

BULGARIAN SPLIT SQUATS: 3 sets of 15 per side at 60 lbs
DUMBBELL SIDE LUNGES: 2 sets of 10 per side at 40 lbs; up this
ROMANIAN DEADLIFT: 2 sets of 8 at 155 lbs
SEATED CALF RAISES: 60 second AMRAP at 115 lbs

 

[Scorpion King]

WEDNESDAY 11/20/2024: BACK AND YOGA

You know @Damer , Conan the Barbarian just got confirmed as a guest character in Mortal Kombat...think now's a good time to resurrect a 9 year old running joke in the Hive, or better yet a Conan influenced program? Because sword and sorcery, Robert E Howard, Schwarzenegger, and Mortal Kombat are great influences on fitness motivation but bad influences on life choices?

WIDE GRIP PULL-DOWN: 3 sets of 5-8 at 200 lbs; up this
WIDE GRIP ROW: 2 sets of 10 at 165 lbs; up this
ROPE ROW: 2 sets of 10 at 125 lbs, drop to 75 lbs on the last set
DUMBBELL ROWS: 3 sets of 10 per side at 80 lbs
STRAIGHT ARM PULL-DOWN: 2 sets to failure at 50 lbs
PULL-UPS: 2 sets to failure

YOGA: Healthy Gut workout

 

[Damer]

The answer to most questions in life still, tends to be Conan. @Scorpion King

 

[Scorpion King]

No workout Thursday, did not get nearly enough sleep.

 

[Scorpion King]

FRIDAY 11/22/2024: ARMS AND HEAVY BAG

BARBELL CURL: 2 sets of 10 at 80 lbs; tighten core and lower body

SUPERSET
SPIDER HAMMER CURL + LOW CABLE CURLS: 3 sets of 8-10 at 45 lbs and 15+ at 15 lbs

OVERHEAD CABLE EXTENSION: 2 sets of 10 at 75 lbs

SUPER SET
SKULL CRUSHERS + COBRA PUSH-UPS: 3 sets of 8-10 at 45 lbs and 15+ respectively

WRIST ROLLER: 60 seconds AMRAP at 10 lbs

HEAVY BAG: Boxing basics, work on hook form

 

[Scorpion King]

MONDAY 11/25/2024: CHEST AND CARDIO

DUMBBELL BENCH PRESS: 3 sets of 5-8 at 95 lbs; mind form
INCLINE DUMBBELL PRESS: 3 sets of 10-12 at 80 lbs
ONE AND A HALF REP WEIGHTED DIPS: 2 sets to failure at 25 lbs; mind form
CABLE CROSSOVERS: 2 sets of 10+ at 40 lbs
DEFICIT PUSH-UPS: 2 sets to failure; GO SLOW

TREADMILL: 15 minutes at 3 speed

 

[Scorpion King]

TUESDAY 11/26/2024: LEGS

GLUTE BRIDGE: 3 sets of 5-8 at 325 lbs

SUPER SET
DUMBBELL SPANISH SQUATS + NORDIC CURL: 2 sets of 20 with 65 lbs and 10 banded reps respectively; up the squats

TRI-SET
LEG PRESS + DUMBBELL LUNGES + GOBLET SQUAT: 2 sets of 20 at 440 lbs, 10 per side at 40 lbs, and 15 at 20 lbs respectively

BULGARIAN SPLIT SQUATS: 3 sets of 15 per side at 60 lbs; try upping this
DUMBBELL SIDE LUNGES: 2 sets of 10 per side at 50 lbs
ROMANIAN DEADLIFT: 2 sets of 8 at 155 lbs
SEATED CALF RAISES: 60 second AMRAP at 115 lbs

 

[Scorpion King]

WEDNESDAY 11/27/2024: BACK AND YOGA

WIDE GRIP PULL-DOWN: 3 sets of 5-8 at 205 lbs
WIDE GRIP ROW: 2 sets of 10 at 180 lbs
ROPE ROW: 2 sets of 10 at 125 lbs, drop to 75 lbs on the last set
DUMBBELL ROWS: 3 sets of 10 per side at 80 lbs; up this
STRAIGHT ARM PULL-DOWN: 2 sets to failure at 50 lbs
PULL-UPS: 2 sets to failure

YOGA: Healthy Gut workout

 

[Scorpion King]

No workouts Thursday or Friday because Thanksgiving

 

[Scorpion King]

MONDAY 12/2/2024: CHEST AND CARDIO

DUMBBELL BENCH PRESS: 3 sets of 5-8 at 95 lbs; try upping this
INCLINE DUMBBELL PRESS: 3 sets of 10-12 at 80 lbs
ONE AND A HALF REP WEIGHTED DIPS: 2 sets to failure at 25 lbs; mind form
CABLE CROSSOVERS: 2 sets of 10+ at 45 lbs
DEFICIT PUSH-UPS: 2 sets to failure; GO SLOW

TREADMILL: 15 minutes at 3 speed

 

[Scorpion King]

TUESDAY 12/3/2024: LEGS

GLUTE BRIDGE: 3 sets of 5-8 at 335 lbs

SUPER SET
DUMBBELL SPANISH SQUATS + NORDIC CURL: 2 sets of 20 with 70 lbs and 10 banded reps respectively

TRI-SET
LEG PRESS + DUMBBELL LUNGES + GOBLET SQUAT: 2 sets of 20 at 440 lbs, 10 per side at 40 lbs, and 15 at 20 lbs respectively

BULGARIAN SPLIT SQUATS: 3 sets of 15 per side at 70 lbs
DUMBBELL SIDE LUNGES: 2 sets of 10 per side at 50 lbs
ROMANIAN DEADLIFT: 2 sets of 8 at 155 lbs
SEATED CALF RAISES: 60 second AMRAP at 115 lbs

 

[Scorpion King]

WEDNESDAY 12/4/2024: BACK AND YOGA

WIDE GRIP PULL-DOWN: 3 sets of 5-8 at 205 lbs; up this
WIDE GRIP ROW: 2 sets of 10 at 185 lbs
ROPE ROW: 2 sets of 10 at 125 lbs, drop to 75 lbs on the last set
DUMBBELL ROWS: 3 sets of 10 per side at 85 lbs; up this
STRAIGHT ARM PULL-DOWN: 2 sets to failure at 50 lbs
PULL-UPS: 2 sets to failure

YOGA: Healthy Gut workout

 

[Scorpion King]

THURSDAY 12/5/2024: SHOULDERS AND CORE

HANG CLEAN: 3 sets of 5-8 at 115 lbs; mind form!
CABLE LATERAL RAISES: 3 sets of 10 at 10 lbs
DUMBBELL SHOULDER PRESS: 3 sets of 15 at 50 lbs; keep tight
DUMBBELL LATERAL RAISES: Cluster set at 25 lbs
DUMBBELL HIGH PULL: Cluster set at 30 lbs

REVERSE CRUNCHES: 20 reps
HEEL TOUCHES: 40 reps
SEATED KNEE TUCKS: 20 reps
JACK KNIFES: 30 reps
LEVITATION CRUNCHES: 40 reps

 

[Scorpion King]

No workout on Friday

 

[Scorpion King]

MONDAY 12/9/2024: CHEST AND CARDIO

DUMBBELL BENCH PRESS: 3 sets of 5-8 at 100 lbs; consider upping this
INCLINE DUMBBELL PRESS: 3 sets of 10-12 at 80 lbs; mind form and consider upping this
ONE AND A HALF REP WEIGHTED DIPS: 2 sets to failure at 25 lbs; mind form
CABLE CROSSOVERS: 2 sets of 10+ at 45 lbs
DEFICIT PUSH-UPS: 2 sets to failure; GO SLOW

TREADMILL: 15 minutes at 3 speed

 

[Scorpion King]

TUESDAY 12/10/2024: LEGS

GLUTE BRIDGE: 3 sets of 5-8 at 335 lbs

SUPER SET
DUMBBELL SPANISH SQUATS + NORDIC CURL: 2 sets of 20 with 70 lbs and 10 banded reps respectively

TRI-SET
LEG PRESS + DUMBBELL LUNGES + GOBLET SQUAT: 2 sets of 20 at 440 lbs, 10 per side at 40 lbs, and 15 at 20 lbs respectively

BULGARIAN SPLIT SQUATS: 3 sets of 15 per side at 70 lbs
DUMBBELL SIDE LUNGES: 2 sets of 10 per side at 50 lbs
ROMANIAN DEADLIFT: 2 sets of 8 at 155 lbs
SEATED CALF RAISES: 60 second AMRAP at 115 lbs

 

[Scorpion King]

WEDNESDAY 12/11/2024: BACK AND YOGA

WIDE GRIP PULL-DOWN: 3 sets of 5-8 at 210 lbs
WIDE GRIP ROW: 2 sets of 10 at 185 lbs
ROPE ROW: 2 sets of 10 at 125 lbs, drop to 75 lbs on the last set
DUMBBELL ROWS: 3 sets of 10 per side at 90 lbs
STRAIGHT ARM PULL-DOWN: 2 sets to failure at 50 lbs
PULL-UPS: 2 sets to failure

YOGA: Healthy Gut workout

 

[Scorpion King]

No workout on Thursday, tired of this becoming a pattern but shit happens.

 

[Scorpion King]

FRIDAY 12/13/2024: ARMS AND HEAVY BAG

BARBELL CURL: 2 sets of 10 at 80 lbs; tighten core and lower body

SUPERSET
SPIDER HAMMER CURL + LOW CABLE CURLS: 3 sets of 8-10 at 45 lbs and 15+ at 15 lbs

OVERHEAD CABLE EXTENSION: 2 sets of 10 at 65 lbs

SUPER SET
SKULL CRUSHERS + COBRA PUSH-UPS: 3 sets of 8-10 at 45 lbs and 15+ respectively

WRIST ROLLER: 60 seconds AMRAP at 10 lbs

HEAVY BAG: Boxing basics, work on hook form

 

[Scorpion King]

MONDAY 12/16/2024: CHEST AND CARDIO

DUMBBELL BENCH PRESS: 3 sets of 5-8 at 100 lbs; consider upping this
INCLINE DUMBBELL PRESS: 3 sets of 10-12 at 80 lbs; mind form before upping this
ONE AND A HALF REP WEIGHTED DIPS: 2 sets to failure at 25 lbs; mind form
CABLE CROSSOVERS: 2 sets of 10+ at 45 lbs
DEFICIT PUSH-UPS: 2 sets to failure; GO SLOW

TREADMILL: 15 minutes at 3 speed

 

[Scorpion King]

TUESDAY 12/17/2024: LEGS

GLUTE BRIDGE: 3 sets of 5-8 at 335 lbs

SUPER SET
DUMBBELL SPANISH SQUATS + NORDIC CURL: 2 sets of 20 with 70 lbs and 10 banded reps respectively

TRI-SET
LEG PRESS + DUMBBELL LUNGES + GOBLET SQUAT: 2 sets of 20 at 440 lbs, 10 per side at 40 lbs, and 15 at 20 lbs respectively

BULGARIAN SPLIT SQUATS: 3 sets of 15 per side at 70 lbs
DUMBBELL SIDE LUNGES: 2 sets of 10 per side at 50 lbs
ROMANIAN DEADLIFT: 2 sets of 8 at 155 lbs
SEATED CALF RAISES: 60 second AMRAP at 115 lbs

 

[Scorpion King]

WEDNESDAY 12/18/2024: BACK AND YOGA

WIDE GRIP PULL-DOWN: 3 sets of 5-8 at 210 lbs
WIDE GRIP ROW: 2 sets of 10 at 185 lbs
ROPE ROW: 2 sets of 10 at 125 lbs, drop to 75 lbs on the last set
DUMBBELL ROWS: 3 sets of 10 per side at 90 lbs
STRAIGHT ARM PULL-DOWN: 2 sets to failure at 50 lbs
PULL-UPS: 2 sets to failure

YOGA: Healthy Gut workout

 

[Scorpion King]

THURSDAY 12/19/2024: SHOULDERS AND CORE

HANG CLEAN: 3 sets of 5-8 at 115 lbs; mind form!
CABLE LATERAL RAISES: 3 sets of 10 at 10 lbs
DUMBBELL SHOULDER PRESS: 3 sets of 15 at 50 lbs; keep tight
DUMBBELL LATERAL RAISES: Cluster set at 25 lbs
DUMBBELL HIGH PULL: Cluster set at 30 lbs

REVERSE CRUNCHES: 20 reps
HEEL TOUCHES: 40 reps
SEATED KNEE TUCKS: 20 reps
JACK KNIFES: 30 reps
LEVITATION CRUNCHES: 40 reps