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]