Scorpion King: The Lion of Olympus

[Scorpion King]

MAY 2025: Villain Mode

CHEST
Cable Crossover (3 x 12; 4 w/ 3 sec negatives, 4 w/ 3 sec hold, 4 regular)
Dumbbell Bench Press (3 x 20)
Incline Dumbbell Press (4 x 8,8, 12 w/ 2 sec hold, 12 w/ 2 sec hold)
TRI-SET: Dumbbell Floor Fly + Dumbbell Floor Press + Chest Dips (2 x 8,8, to failure)

LEGS
Dumbbell Side Lunges (3 x 5 per side)
Glute Bridges (3 x 10 w/ 2 sec hold)
Dumbbell Spanish Squat (3 x 25; 10 w/ 3 sec negatives, 10 w/ 3 sec hold, 5 regular)
TRI-SET: Leg Press + Dumbbell Lunges + Goblet Squat (2 x 20, 12 per side, and 20)
Barbell Squat (3 x 10 w/ slow negative and 2 sec hold)
Bridge Curl (2 x 12 with 2 sec hold)
Single Calf Raises (60 second AMRAP each eg)

BACK
Reverse grip Pull-down (3 x 12; 4 w/ 3 sec negatives, 4 w/ 3 sec hold, 4 regular)
Kneeling One Arm Pull-down (3 x 8 per side w/ 2 sec hold)
T-Bar Row (2 x 20)
Seated Cable Row (2 x 12; 8 alternating, 4 regular)
Pull-ups (2 x to failure; 3 sec negatives)
TRI-SET: Reverse Cable Row + Overhand Cable Row + Straight Arm Pull-down (2 x 8 each)

SHOULDERS
Face-pull (3 x 12; 4 w/ 3 sec negatives, 4 w/ 3 sec hold, 4 regular)
Cable W Raises (2 x 12; 2 sec hold at top)
Cable Lateral Raises (2 x 8 per side; 3 sec negative)
Dumbbell Lateral Raises (2 x 12 per side alternating)
SUPERSET: Dumbbell Shoulder Press + Plate Raises (3 x 20 and 12 respectively)

ARMS
Rope Push-down (3 x 20)
Dumbbell Skull Crusher (2 x 12; 4 w/ 3 sec negatives, 4 w/ 3 sec hold, 4 regular)
TRI-SET: Alternating Reverse Push-downs + Alternating Push-downs + Dumbbell Kickbacks (2 x 10 each; 2 sec holds on kickbacks)
Barbell Curl (3 x 20)
Lip Buster Curls (2 x 12; 4 w/ 3 sec negatives, 4 w/ 3 sec hold, 4 regular)
TRI-SET: Incline Dumbbell Curl + Incline Hammer Curl + Spider Curl (2 x 8 each; alternating hold on inclines, 2 sec hold on spiders)

MONDAY: Steady cardio
TUESDAY: Tai Chi
WEDNESDAY: Core circuit
THURSDAY: Yoga
FRIDAY: Heavy bag
WEEKENDS: Hiking and yardwork

 

[Scorpion King]

MONDAY 5/5/2025: CHEST AND CARDIO

CABLE CROSSOVERS: 3 sets of 12 at 35 lbs; 4 with a 3 second negative, 4 with a 3 second hold, 4 regular; may up this
DUMBBELL BENCH PRESS: 3 sets of 20 at 70 lbs; consider upping this
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; consider upping the first 2 sets

TRI-SET
DUMBBELL FLOOR FLY + DUMBBELL FLOOR PRESS + CHEST DIPS: 2 sets of 8, 8 and to failure respectively, 40 lbs on the fly and press

TREADMILL: 15 minutes at 3.5 speed

 

[Scorpion King]

TUESDAY 5/6/2025: LEGS

DUMBBELL SIDE LUNGES: 3 sets of 5 per side at 110 lbs
GLUTE BRIDGES: 3 sets of 10 with 2 second hold at 295 lbs; may up this
DUMBBELL SPANISH SQUATS: 3 sets of 25 at 55 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 5/7/2024: BACK

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
KNEELING ONE ARM PULL-DOWN: 3 sets of 8 per side at 85 lbs with 2 second hold
T-BAR ROW: 2 sets of 20 at 155 lbs
SEATED CABLE ROW: 2 sets of 12 at 60 lbs; 8 alternating and 4 regular; may up this
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 165 lbs and 50 lbs respectively

 

[Scorpion King]

THURSDAY 5/8/2025: SHOULDERS AND YOGA

FACE-PULL: 3 sets of 12 at 65 lbs; 4 with a 3 second negative, 4 with a 3 second hold, 4 regular
CABLE W RAISES: 2 sets of 12 at 55 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

YOGA: Perfect Start workout

 

[Scorpion King]

No workout Friday, I gardened all weekend

 

[Scorpion King]

MONDAY 5/12/2025: CHEST AND CARDIO

CABLE CROSSOVERS: 3 sets of 12 at 40 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; consider upping this
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; up the first 2 sets

TRI-SET
DUMBBELL FLOOR FLY + DUMBBELL FLOOR PRESS + CHEST DIPS: 2 sets of 8, 8 and to failure respectively, 40 lbs on the fly and press

TREADMILL: 15 minutes at 3.5 speed

 

[Scorpion King]

TUESDAY 5/13/2025: LEGS

DUMBBELL SIDE LUNGES: 3 sets of 5 per side at 110 lbs
GLUTE BRIDGES: 3 sets of 10 with 2 second hold at 305 lbs
DUMBBELL SPANISH SQUATS: 3 sets of 25 at 55 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; may up this

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 5/14/2024: BACK AND CORE

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
KNEELING ONE ARM PULL-DOWN: 3 sets of 8 per side at 85 lbs with 2 second hold
T-BAR ROW: 2 sets of 20 at 155 lbs
SEATED CABLE ROW: 2 sets of 12 at 70 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 165 lbs and 50 lbs respectively

CORE CIRCUIT: 30-50 seconds each side
-Pendulum Crunches
-Grapevines
-Canoe Crunches
-Archer Crunches
-Black Widow Knee Slides
-4 Point Plank Rotations
-Thigh Taps
-Superman Hold

 

[Scorpion King]

No workout Thursday

 

[Scorpion King]

FRIDAY 5/16/2024: ARMS

ROPE PUSH-DOWN: 3 sets of 20 at 65 lbs; may up this
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 15 lbs each

BARBELL CURL: 3 sets of 20 at 65 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 5/19/2025: CHEST AND CARDIO

CABLE CROSSOVERS: 3 sets of 12 at 40 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; consider upping this
INCLINE DUMBBELL PRESS: 4 sets of 8 at 85 lbs, 8 at 85 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, 40 lbs on the fly and press

TREADMILL: 15 minutes at 3.5 speed

 

[Scorpion King]

TUESDAY 5/20/2025: LEGS

DUMBBELL SIDE LUNGES: 3 sets of 5 per side at 110 lbs
GLUTE BRIDGES: 3 sets of 10 with 2 second hold at 305 lbs; may up this
DUMBBELL SPANISH SQUATS: 3 sets of 25 at 55 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; may up this

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 5/21/2024: BACK AND CORE

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
KNEELING ONE ARM PULL-DOWN: 3 sets of 8 per side at 85 lbs with 2 second hold
T-BAR ROW: 2 sets of 20 at 155 lbs
SEATED CABLE ROW: 2 sets of 12 at 70 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 170 lbs and 50 lbs respectively

CORE CIRCUIT: 30-50 seconds each side
-Pendulum Crunches
-Grapevines
-Canoe Crunches
-Archer Crunches
-Black Widow Knee Slides
-4 Point Plank Rotations
-Thigh Taps
-Superman Hold

 

[Scorpion King]

THURSDAY 5/14/2025: SHOULDERS AND YOGA

FACE-PULL: 3 sets of 12 at 65 lbs; 4 with a 3 second negative, 4 with a 3 second hold, 4 regular
CABLE W RAISES: 2 sets of 12 at 55 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

YOGA: Perfect Start workout

 

[Scorpion King]

FRIDAY 5/23/2024: ARMS

ROPE PUSH-DOWN: 3 sets of 20 at 70 lbs
DUMBBELL SKULL CRUSHER: 2 sets of 12 at 35 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 15 lbs each

BARBELL CURL: 3 sets of 20 at 65 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, holiday

 

[Scorpion King]

TUESDAY 5/27/2025: LEGS

DUMBBELL SIDE LUNGES: 3 sets of 5 per side at 110 lbs
GLUTE BRIDGES: 3 sets of 10 with 2 second hold at 305 lbs; up this
DUMBBELL SPANISH SQUATS: 3 sets of 25 at 55 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 5/28/2024: BACK AND CORE

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
KNEELING ONE ARM PULL-DOWN: 3 sets of 8 per side at 85 lbs with 2 second hold
T-BAR ROW: 2 sets of 20 at 155 lbs
SEATED CABLE ROW: 2 sets of 12 at 70 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 170 lbs and 50 lbs respectively

CORE CIRCUIT: 30-50 seconds each side
-Pendulum Crunches
-Grapevines
-Canoe Crunches
-Archer Crunches
-Black Widow Knee Slides
-4 Point Plank Rotations
-Thigh Taps
-Superman Hold

 

[Scorpion King]

No workout Thursday

 

[Scorpion King]

FRIDAY 5/30/2024: ARMS

ROPE PUSH-DOWN: 3 sets of 20 at 70 lbs
DUMBBELL SKULL CRUSHER: 2 sets of 12 at 40 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 65 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]

JUNE 2025: Hellspawn

Is it clear that I'm nuts, yet? Well this routine I cooked up clearly shows I am. So this routine was inspired by a few things. Primarily was an influencer who I actually respect, and isn't a total ego maniac, Coach Blue, a US marine who combines elements of bodybuilding, calisthenics, and hybrid training. Also up there is a comic book character named Al Simmons, a.k.a. Spawn, who was also a US Marine, though turned spec ops mercenary, and eventually killed, sent to Hell and turned into a Hellspawn super soldier who's easily the most badass comic character ever.
Blue's training is kinda nuts, so I put my own spin on it for my own well being. Some familiar exercises with an added twist on them, and a handful with a more military/warrior vibe to it.

MONDAY CHEST AND TRICEPS
-Alternating Dumbbell Bench Press (3 x 5 per side)
-Svend Press (2 x 10)
-Ground and Pound Crossovers DROP SET (2 x 10)
-One Arm Rope Push-down (3 x 5 per side)
-Overhead Rope Extension (2 x 10)
-Dumbbell Kickbacks DROP SET (2 x 10)
-Hand-Release Push-ups AMRAP

TUESDAY LEGS
-Bulgarian Split Squats (3 x 5 per side)
-Stiff Leg Deficit Deadlift (2 x 10)
-One and a Half Rep Goblet Squat (3 x 10)
-Dumbbell Step-ups + Knee Strikes DROP SET (2 x 10 per side)
-3D Lunges (2 x 10; 5 per side)
-Sandbag Walking Lunges AMRAP
-Bridge Curls AMRAP
-Single Deep Calf Raises AMRAP

WEDNESDAY BACK AND BICEPS
-Shotgun Rows (3 x 5 per side)
-Rope Pulls (2 x 10)
-Parallel Pull-down DROP SET (2 x 10)
-Cross Body Hammer Curls (3 x 5 per side)
-Barbell Drag Curl (2 x 10)
-Lip Buster Curls DROP SET (2 x 10)
-Commando Pull-ups AMRAP

THURSDAY SHOULDERS
-Side-to-Side Press (3 x 5 per side)
-Victory Press (2 x 10)
-Hang Clean and Press (3 x 10)
-Dumbbell Lateral Raises DROP SET (2 x 10)
-Hip Huggers (2 x 10)
-Handstand Push-ups AMRAP
-Face-Pull AMRAP

FRIDAY FULL BODY
-Trap Bar Deadlift (50 reps AFSAP at body weight)
-Weighted Dips (2 x 5; drop set on final)
-Weighted Pull-ups (2 x 5; drop set on final)
-Barbell Lunges (2 x 5 per side; drop set on final)
-Landmine 180 (2 x 5; drop set on final)
-Alternating Turkish Get-ups AMRAP
-Waiters Carry AMRAP
-Banded Adduction Ladder AMRAP

MONDAY: Stick and blade training
TUESDAY: Tai Chi
WEDNESDAY: Yoga
THURSDAY: Core and Archery
FRIDAY: Martial arts drills
WEEKENDS: Hiking

 

[Scorpion King]

MONDAY 6/2/2025: CHEST AND WEAPONS

Definitely something different. I've done all of these exercises previously but together in a cohesive workout was something else. The set/rep scheme was something simple but with doing so many complex exercises it was time to be a bit more basic in numbers.

ALTERNATING DUMBBELL BENCH PRESS: 3 sets of 5 per side at 80 lbs; mind form before upping this
SVEND PRESS: 2 sets of 10 at 20 lbs; remember to squeeze HARD
GROUND AND POUND CROSSOVERS: 2 sets of 10 per side at 35 lbs, drop to 15 lbs each set; up this
ONE ARM ROPE PUSH-DOWN: 3 sets of 5 per side at 40 lbs
OVERHEAD ROPE EXTENSION: 2 sets of 10 at 50 lbs; may up this
DUMBBELL KICKBACKS: 2 sets of 10 at 30 lbs, drop to 15 lbs each set
HAND-RELEASE PUSH-UPS: 60 seconds AMRAP

WEAPONS TRAINING: 30 minutes of Bo staff

 

[Scorpion King]

TUESDAY 6/3/2025: LEGS

Okay I liked this one...yet still ouch.

BULGARIAN SPLIT SQUATS: 3 sets of 5 per side at 120 lbs; may up this
STIFF LEG DEFICIT DEADLIFT: 2 sets of 10 at 155 lbs; up this
ONE AND A HALF REP GOBLET SQUAT: 3 sets of 10 at 100 lbs; mind endurance
DUMBBELL STEP-UPS + KNEE STRIKES: 2 sets of 10 per side at 40 lbs with drop each set
3D LUNGES: 2 sets of 5 per side
SANDBAG WALKING LUNGES: 60 seconds AMRAP with 50 lbs sandbag
BRIDGE CURLS: 60 seconds AMRAP
SINGLE DEEP CALF RAISES: 60 seconds AMRAP

 

[Scorpion King]

WEDNESDAY 6/4/2025: BACK AND BICEPS

SHOTGUN ROWS: 3 sets of 5 per side at 60 lbs; may up this
ROPE PULLS: 2 sets of 10 per side at 135 lbs; longer rope needed
PARALLEL PULL-DOWN: 2 sets of 10 at 180 lbs, drop to 100 lbs
CROSS BODY HAMMER CURLS: 3 sets of 5 per side at 50 lbs
BARBELL DRAG CURL: 2 sets of 10 at 70 lbs; up this
LIP BUSTER CURLS: 2 sets of 10 at 25 lbs, drop to 15 lbs
COMMANDO PULL-UPS: 60 seconds AMRAP

 

[Scorpion King]

THURSDAY 6/5/2025: SHOULDERS

Wooooahhhh learning curve!

SIDE-TO-SIDE PRESS: 3 sets of 5 per side at 45 lbs; WORK ON FORM
VICTORY PRESS: 2 sets of 10 at 25 lbs
HAND CLEAN AND PRESS: 3 sets of 10 at 95 lbs'; mind endurance
DUMBBELL LATERAL RAISES: 2 sets of 10 at 30 lbs, drop to 15 lbs
HIP HUGGERS: 2 sets of 10 at 45 lbs
HANDSTAND PUSH-UPS: 60 seconds AMRAP
FACE-PULL: 60 seconds AMRAP at 30 lbs

 

[Scorpion King]

No workout Friday, got way too in my own head. No I don't wanna talk about it.

 

[Scorpion King]

MONDAY 6/9/2025: CHEST AND WEAPONS

ALTERNATING DUMBBELL BENCH PRESS: 3 sets of 5 per side at 80 lbs; up this
SVEND PRESS: 2 sets of 10 at 20 lbs; remember to squeeze HARD
GROUND AND POUND CROSSOVERS: 2 sets of 10 per side at 40 lbs, drop to 20 lbs each set
ONE ARM ROPE PUSH-DOWN: 3 sets of 5 per side at 35 lbs
OVERHEAD ROPE EXTENSION: 2 sets of 10 at 55 lbs
DUMBBELL KICKBACKS: 2 sets of 10 at 30 lbs, drop to 15 lbs each set
HAND-RELEASE PUSH-UPS: 60 seconds AMRAP

WEAPONS TRAINING: 30 minutes of katana training

 

[Scorpion King]

TUESDAY 6/10/2025: LEGS

Well I managed to tweak my back (again), this time because the platform I used for deadlifts bounced on me, and the goblets hit hard. At least it's just tightness, I can work through that. Here's to next week.

BULGARIAN SPLIT SQUATS: 3 sets of 5 per side at 120 lbs; up this
STIFF LEG DEFICIT DEADLIFT: 2 sets of 10 at 165 lbs; mind the platform
ONE AND A HALF REP GOBLET SQUAT: 3 sets of 10 at 100 lbs; lower this by 20
DUMBBELL STEP-UPS + KNEE STRIKES: 2 sets of 10 per side at 40 lbs with drop each set
3D LUNGES: 2 sets of 5 per side
SANDBAG WALKING LUNGES: 60 seconds AMRAP with 50 lbs sandbag
BRIDGE CURLS: 60 seconds AMRAP
SINGLE DEEP CALF RAISES: 60 seconds AMRAP

 

[Mamatigerj]

 

[Scorpion King]

WEDNESDAY 6/11/2025: BACK, BICEPS, AND YOGA

SHOTGUN ROWS: 3 sets of 5 per side at 60 lbs; up this
ROPE PULLS: 2 sets of 10 per side at 135 lbs; longer rope needed
PARALLEL PULL-DOWN: 2 sets of 10 at 180 lbs, drop to 100 lbs
CROSS BODY HAMMER CURLS: 3 sets of 5 per side at 50 lbs
BARBELL DRAG CURL: 2 sets of 10 at 75 lbs
LIP BUSTER CURLS: 2 sets of 10 at 25 lbs, drop to 15 lbs
COMMANDO PULL-UPS: 60 seconds AMRAP

YOGA: Inner Peace workout

 

[Scorpion King]

No workouts Thursday or Friday, I was in New York

 

[Scorpion King]

MONDAY 6/16/2025: CHEST AND WEAPONS

ALTERNATING DUMBBELL BENCH PRESS: 3 sets of 5 per side at 85 lbs
SVEND PRESS: 2 sets of 10 at 20 lbs; remember to squeeze HARD
GROUND AND POUND CROSSOVERS: 2 sets of 10 per side at 40 lbs, drop to 20 lbs each set
ONE ARM ROPE PUSH-DOWN: 3 sets of 5 per side at 40 lbs
OVERHEAD ROPE EXTENSION: 2 sets of 10 at 55 lbs
DUMBBELL KICKBACKS: 2 sets of 10 at 30 lbs, drop to 15 lbs each set
HAND-RELEASE PUSH-UPS: 60 seconds AMRAP

WEAPONS TRAINING: 30 minutes of knife training

 

[Scorpion King]

TUESDAY 6/17/2025: LEGS

Good news! I didn't tweak my back this time!

BULGARIAN SPLIT SQUATS: 3 sets of 5 per side at 130 lbs; may up this
STIFF LEG DEFICIT DEADLIFT: 2 sets of 10 at 160 lbs; mind the platform
ONE AND A HALF REP GOBLET SQUAT: 3 sets of 10 at 80 lbs
DUMBBELL STEP-UPS + KNEE STRIKES: 2 sets of 10 per side at 40 lbs with drop each set
3D LUNGES: 2 sets of 5 per side
SANDBAG WALKING LUNGES: 60 seconds AMRAP with 50 lbs sandbag
BRIDGE CURLS: 60 seconds AMRAP
SINGLE DEEP CALF RAISES: 60 seconds AMRAP

 

[Scorpion King]

WEDNESDAY 6/18/2025: BACK, BICEPS, AND YOGA

SHOTGUN ROWS: 3 sets of 5 per side at 70 lbs
ROPE PULLS: 2 sets of 10 per side at 160 lbs; longer rope needed
PARALLEL PULL-DOWN: 2 sets of 10 at 180 lbs, drop to 100 lbs
CROSS BODY HAMMER CURLS: 3 sets of 5 per side at 50 lbs; try upping this
BARBELL DRAG CURL: 2 sets of 10 at 75 lbs
LIP BUSTER CURLS: 2 sets of 10 at 30 lbs, drop to 15 lbs
COMMANDO PULL-UPS: 60 seconds AMRAP

YOGA: Inner Peace workout

 

[Scorpion King]

THURSDAY 6/19/2025: SHOULDERS AND CORE

After my back spasm last week, I opted to change the side-to-side press set up to the landmine attachment. Same basic motion, same muscles worked, only more stable and can move more weight.

SIDE-TO-SIDE PRESS: 3 sets of 5 per side at 95 lbs; mind form
VICTORY PRESS: 2 sets of 10 at 25 lbs
HAND CLEAN AND PRESS: 3 sets of 10 at 95 lbs'; mind endurance
DUMBBELL LATERAL RAISES: 2 sets of 10 at 30 lbs, drop to 15 lbs
HIP HUGGERS: 2 sets of 10 at 45 lbs; up this
HANDSTAND PUSH-UPS: 60 seconds AMRAP
FACE-PULL: 60 seconds AMRAP at 30 lbs

JACK KNIFE 10 per side
LEVITATION CRUNCHES to failure
HANGING LEG RAISES to failure
BANDED PUNCHES 15 per side
DRAGON FLAG to failure
MUAY THAI PLANK to failure
REVERSE HYPER EXTENSION to failure

 

[Scorpion King]

FRIDAY 6/20/2025: FULL BODY

I forgot how good I am at coming up with full body workouts. Ouch. At least my back held up!

TRAP BAR DEADLIFT: 50 reps AFSAP at 210 lbs; 20, 15, 10, 5, do better
WEIGHTED DIPS: 2 sets of 5 at 50 lbs, drop to bodyweight to failure on the last set
WEIGHTED PULL-UPS: 2 sets of 5 at 50 lbs, drop to bodyweight to failure on the last set
BARBELL LUNGES: 2 sets of 5 per side at 95 lbs, drop to bodyweight to failure on the last set
LANDMINE 180s: 2 sets of 5 per side at 90 lbs, drop to band chops to failure on the last set
TURKISH GET-UPS: 60 seconds AMRAP at 10 lbs
WAITERS CARRY: 60 seconds AMRAP at 20 lbs
BANDED ADDUCTION LADDER: 60 seconds AMRAP

 

[Scorpion King]

MONDAY 6/23/2025: CHEST AND WEAPONS

ALTERNATING DUMBBELL BENCH PRESS: 3 sets of 5 per side at 85 lbs
SVEND PRESS: 2 sets of 10 at 20 lbs; remember to squeeze HARD
GROUND AND POUND CROSSOVERS: 2 sets of 10 per side at 40 lbs, drop to 20 lbs each set
ONE ARM ROPE PUSH-DOWN: 3 sets of 5 per side at 40 lbs
OVERHEAD ROPE EXTENSION: 2 sets of 10 at 60 lbs
DUMBBELL KICKBACKS: 2 sets of 10 at 30 lbs, drop to 15 lbs each set
HAND-RELEASE PUSH-UPS: 60 seconds AMRAP

WEAPONS TRAINING: 30 minutes of knife training

 

[Scorpion King]

TUESDAY 6/24/2025: LEGS

BULGARIAN SPLIT SQUATS: 3 sets of 5 per side at 140 lbs; may up this
STIFF LEG DEFICIT DEADLIFT: 2 sets of 10 at 160 lbs; mind the platform
ONE AND A HALF REP GOBLET SQUAT: 3 sets of 10 at 80 lbs; mind endurance
DUMBBELL STEP-UPS + KNEE STRIKES: 2 sets of 10 per side at 40 lbs with drop each set
3D LUNGES: 2 sets of 5 per side
SANDBAG WALKING LUNGES: 60 seconds AMRAP with 50 lbs sandbag
BRIDGE CURLS: 60 seconds AMRAP
SINGLE DEEP CALF RAISES: 60 seconds AMRAP

 

[Scorpion King]

WEDNESDAY 6/25/2025: BACK, BICEPS, AND YOGA

SHOTGUN ROWS: 3 sets of 5 per side at 75 lbs
ROPE PULLS: 2 sets of 10 per side at 160 lbs; longer rope needed
PARALLEL PULL-DOWN: 2 sets of 10 at 185 lbs, drop to 105 lbs
CROSS BODY HAMMER CURLS: 3 sets of 5 per side at 55 lbs
BARBELL DRAG CURL: 2 sets of 10 at 80 lbs
LIP BUSTER CURLS: 2 sets of 10 at 30 lbs, drop to 15 lbs
COMMANDO PULL-UPS: 60 seconds AMRAP

YOGA: Inner Peace workout

 

[Scorpion King]

THURSDAY 6/26/2025: SHOULDERS AND CORE

SIDE-TO-SIDE PRESS: 3 sets of 5 per side at 95 lbs; mind form
VICTORY PRESS: 2 sets of 10 at 25 lbs
HAND CLEAN AND PRESS: 3 sets of 10 at 95 lbs; mind endurance
DUMBBELL LATERAL RAISES: 2 sets of 10 at 30 lbs, drop to 15 lbs
HIP HUGGERS: 2 sets of 10 at 50 lbs
HANDSTAND PUSH-UPS: 60 seconds AMRAP
FACE-PULL: 60 seconds AMRAP at 30 lbs

JACK KNIFE 10 per side
LEVITATION CRUNCHES to failure
HANGING LEG RAISES to failure
BANDED PUNCHES 15 per side
DRAGON FLAG to failure
MUAY THAI PLANK to failure
REVERSE HYPER EXTENSION to failure

 

[Scorpion King]

FRIDAY 6/27/2025: FULL BODY

TRAP BAR DEADLIFT: 50 reps AFSAP at 210 lbs; 20, 15, 15
WEIGHTED DIPS: 2 sets of 5 at 50 lbs, drop to bodyweight to failure on the last set
WEIGHTED PULL-UPS: 2 sets of 5 at 50 lbs, drop to bodyweight to failure on the last set
BARBELL LUNGES: 2 sets of 5 per side at 95 lbs, drop to bodyweight to failure on the last set
LANDMINE 180s: 2 sets of 5 per side at 95 lbs, drop to band chops to failure on the last set
TURKISH GET-UPS: 60 seconds AMRAP at 10 lbs
WAITERS CARRY: 60 seconds AMRAP at 20 lbs
BANDED ADDUCTION LADDER: 60 seconds AMRAP

 

[Scorpion King]

JULY-AUGUST 2025: Tarzan

WEEK ONE - RESISTANCE

• MONDAY CHEST, TRICEPS, & STEADY CARDIO
  • Incline Barbell Press (3 sets of 8-12, 4-6, 12-15)
  • Dumbbell Bench Press (12 reps into 20 ERs)
  • Cable Crossovers AMRAP
  • Weighted Dips (3 sets of 8-12, 4-6, 12-15)
  • Cable Kickbacks (12 reps into 20 ERs)
  • Dumbbell Skull Crushers AMRAP
  • 10 minutes of machine cardio
• TUESDAY LEGS
  • Front Squat (3 sets of 8-12, 4-6, 12-15)
  • Stiff Legged Deadlift (3 sets of 8-12, 4-6, 12-15)
  • Bulgarian Split Squats (8 reps into 15 ERs per side)
  • Bridge Curls (12 reps into 20 ERs)
  • Spanish Squat AMRAP
  • Dumbbell Side Lunges AMRAP
  • Pull-Through AMRAP
  • SUPER SET: Seated Calf Raises + Single Calf Raises (2 sets to technical failure)
• WEDNESDAY BACK, BICEPS, & HIIT
  • Landmine Row (3 sets of 8-12, 4-6, 12-15)
  • Zeus Rows (12 reps into 20 ERs)
  • Weighted Pull-ups AMRAP
  • Cross Body Hammer Curl (3 sets of 8-12, 4-6, 12-15)
  • Spider Curl (12 reps into 20 ERs)
  • Barbell Curl AMRAP
  • Battle Ropes 5 minute TABATA
• THURSDAY SHOULDERS & CORE
  • Hang Clean and Press (3 sets of 8-12, 4-6, 12-15)
  • Trap Bar Shrug (3 sets of 8-12, 4-6, 12-15)
  • Dumbbell Lateral Raises (8 reps into 15 ERs)
  • Reverse Cable Fly (12 reps into 20 ERs)
  • Dumbbell Shoulder Press AMRAP
  • Face-pull AMRAP
  • CORE CIRCUIT (2 sets of 10 each side)
    • Hanging Leg Raises
    • Pallof Press
    • Rope Crunch
    • Slashers
    • Jack Knife
• FRIDAY FULL BODY & BEAST MOVEMENT
  • Trap Bar Deadlift (3 sets of 8-12, 4-6, 12-15)
  • Landmine Belt Squats (12 reps into 20 ERs)
  • Turkish Get-ups AMRAP
  • Card Deck Circuit (1-2 rounds total)
    • Clubs: Dumbbell High Pull
    • Spades: Sledgehammer Swings
    • Diamonds: Clapping Push-ups
    • Hearts: Kettlebell Swings
  • 10-15 minutes of Beast Movement
    • Bear Crawls
    • Kong Vaults
    • Crab Walks
    • Alligator Drag
    • Monkey Bars

WEEK TWO - CALISTHENICS

• MONDAY PUSH & ANIMAL FLOW
  • 100 Push-ups
  • Archer Push-ups (2 sets to failure)
  • Handstand Push-ups (2 sets to failure)
  • Chest Dips (2 sets to failure)
  • Banded Lateral Raises (2 sets of 15-20)
  • Cobra Push-ups (2 sets to failure)
  • Hand Release Push-ups AMRAP
  • 10 minutes of Animal Flow
• TUESDAY LEGS & STATIC STRETCHES
  • 100 Squats
  • 100 Alternating Sprinter Lunges
  • Alternating Step-Ups (2 sets to failure)
  • Cossack Squats (2 sets to failure)
  • Nordic Curl (2 sets to failure)
  • 3D Lunges AMRAP
  • Single Pause Calf Raises (2 sets to failure)
  • 5-10 minutes of full body stretching
• WEDNESDAY PULL & STEADY STATE CARDIO
  • 50 Pull-ups
  • Archer Pull-ups (2 sets to failure)
  • Chin-ups (2 sets to failure)
  • Inverted Rows (2 sets to failure)
  • Commando Pull-ups (2 sets to failure)
  • TRX Face-pulls (2 sets of 10)
  • Rope Climbs AMRAP
  • 30+ minutes of hiking, swimming, running, or climbing
• THURSDAY CORE & CAPOEIRA
  • 100 Crunches
  • TRI-SET: Hanging Pikes + Black Widow Knee Slides + Windshield Wiper (2 x fail)
  • TRI-SET: L-Sits + Russian Twists + Oak Tree Step-outs (2 x fail)
  • TRI-SET: Dragon Flag + Butterfly Sit-ups + TRX Fall-Outs (2 x fail)
  • Reverse Hyper-Extensions AMRAP
  • 10 minutes of Capoeira
• FULL BODY FOREST
  • Jump Squats (2 sets to failure; w/ mechanical drop set)
  • Decline Push-ups (2 sets to failure; w/ mechanical drop set)
  • Walking Lunges (2 sets to failure; w/ drop set)
  • Rope Pull-ups (2 sets to failure; w/ drop set)
  • Inchworms (2 sets to failure)
  • Rucking (10-20 minutes)

 

[Scorpion King]

MONDAY 6/30/2025: CHEST, TRICEPS AND STEADY STATE CARDIO

Ooooo that hurt.

INCLINE BARBELL PRESS: 3 sets of 8-12 at 205 lbs, 4-6 at 210 lbs, 12-15 at 165 lbs; mind form and hand placement
DUMBBELL BENCH PRESS: 12 reps into 20 ERs at 90 lbs
CABLE CROSSOVERS: 60 seconds AMRAP at 20 lbs
WEIGHTED DIPS: 3 sets of 8-12 at 30 lbs, 4-6 at 40 lbs, 12-15 at 20 lbs
CABLE KICKBACKS: 12 reps into 20 ERs at 25 lbs
DUMBBELL SKULL CRUSHERS: 60 seconds AMRAP at 30 lbs

STEADY STATE CARDIO: 10 minutes of Row Machine

 

[Scorpion King]

TUESDAY 7/1/2025: LEGS

Goods news is I didn't die. I think.

FRONT SQUAT: 3 sets of 8-12 at 225 lbs, 4-6 at 255 lbs, 12-15 at 205 lbs; mind form and endurance, keep core tight
STIFF LEGGED DEADLIFT: 3 sets of 8-12 at 205 lbs, 4-6 at 245 lbs, 12-15 at 175 lbs
BULGARIAN SPLIT SQUATS: 8 reps in 15 reps per side at 100 lbs; up this a little
BRIDGE CURL: 12 reps into 20 ER's
DUMBBELL SPANISH SQUAT: 60 seconds AMRAP at 60 lbs
DUMBBELL SIDE LUNGES: 60 seconds AMRAP at 40 lbs
PULL-THROUGH: 60 seconds AMRAP at 85 lbs

SUPER SET
SEATED CALF RAISES + SINGLE CALF RAISES: 2 sets to technical failure, 160 lbs on the seated

 

[graoumia]

Goods news is I didn't die. I think.

That's a great news

 

[Scorpion King]

WEDNESDAY 7/2/2025: BACK, BICEPS, HIIT

LANDMINE ROW: 3 sets of 8-12 at 210 lbs, 4-6 at 225 lbs, 12-15 at 185 lbs
ZEUS ROWS: 12 reps into 20 ER's at 70 lbs
WEIGHTED PULL-UPS: 60 seconds AMRAP at 25 lbs; do better
CROSS BODY HAMMER CURLS: 3 sets of 8-12 at 45 lbs, 4-6 at 55 lbs, 12-15 at 35 lbs; up the first set
SPIDER CURL: 12 reps into 20 ER's at 35 lbs
BARBELL CURL: 60 seconds AMRAP at 50 lbs

BATTLE ROPES: 5 minutes tabata set, 30 seconds on/30 seconds off

 

[Scorpion King]

THURSDAY 7/3/2025: SHOULDERS AND CORE

HANG CLEAN AND PRESS: 3 sets of 8-12 at 105 lbs, 4-6 at 135 lbs, 12-15 at 85 lbs; mind form
TRAP BAR SHRUG: 3 sets of 8-12 at 195 lbs, 4-6 at 210 lbs, 12-15 at 165 lbs
DUMBBELL LATERAL RAISES: 8 reps into 15 ER's at 35 lbs into 20 lbs
REVERSE CABLE FLY: 12 reps into 20 ER's at 15 lbs
DUMBBELL SHOULDER PRESS: 60 seconds AMRAP at 40 lbs
FACE-PULL: 60 seconds AMRAP at 35lbs

CORE CIRCUIT: 2 sets of 10 each side
-HANGING LEG RAISES
-PALLOF PRESS at 25 lbs
-ROPE CRUNCH at 65 lbs
-SLASHERS at 25 lbs
-JACK KNIFE

 

[Scorpion King]

No workout Friday because of the holiday. Swam and shot arrows all day though!

 

[Scorpion King]

MONDAY 7/7/2025: CALISTHENICS PUSH & ANIMAL FLOW

PUSH-UPS: 100 reps in as few sets as possible
ARCHER PUSH-UPS: 2 sets to failure; mind form
HANDSTAND PUSH-UPS: 2 sets to failure
CHEST DIPS: 2 sets to failure; mind endurance
BANDED LATERAL RAISES: 2 sets of 15-20 per side with slow negative
COBRA PUSH-UPS: 2 sets to failure
HAND-RELEASE PUSH-UPS: 60 seconds AMRAP

ANIMAL FLOW: