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  1. Scorpion King

    Scorpion King: The Lion of Olympus

    MONDAY 12/5/2022: CHEST AND YOGA Well. That hurt. CABLE CROSSOVER: 3 sets of 12 at 20 lbs; 4 with a 3 second negative, 4 with a 3 second hold, 4 regular DUMBBELL BENCH PRESS: 3 sets of 20 at 60 lbs; ouch INCLINE DUMBBELL PRESS: 4 sets of 8, 8, 12 with a 2 second hold, 12 with a 2 second hold...
  2. Scorpion King

    Scorpion King: The Lion of Olympus

    December 2022: Villain mode Last month, while having some solid training days, lacked when it came to shoulders and arms, partially because of me and partially because of real life. This month I'm tackling a routine based around what Dwayne Johnson utilized for Black Adam. The idea is lower...
  3. Scorpion King

    Scorpion King: The Lion of Olympus

    WEDNESDAY 11/23/2022: BACK LANDMINE ROWS: 3 sets of 8-12 at 180 lbs, 4-6 at 195 lbs, 12-15 at 165 lbs; mind form WEIGHTED PULL-UPS: 3 sets of 6-8 at 35 lbs; mind form ONE ARM ROW: 2 sets of 5 per side at 95 lbs SUPER SET KNEELING ONE ARM PULL-DOWN + SHOTGUN ROW: 2 sets of 10 at 75 lbs and 55...
  4. Scorpion King

    Scorpion King: The Lion of Olympus

    TUESDAY 11/29/2022: LEGS BARBELL SQUAT: 3 sets of 8-12 at 215 lbs, 4-6 at 240 lbs, 12-15 at 185 lbs; mind form ROMANIAN DEADLIFT: 3 sets of 6-8 at 170 lbs; mind form DUMBBELL SIDE LUNGES: 2 sets of 5 per side at 90 lbs SUPER SET BULGARIAN SPLIT SQUATS + CABLE HIP EXTENSIONS: 2 sets of 10 per...
  5. Scorpion King

    Push-Legs-Pull

    MONDAY PUSH: -Barbell Bench Press (3 sets of 5) -Incline Dumbbell Press (3 sets of 8-10) -Superman Press (2 sets of 10-12) -DROP SET Cable Crossover (3 sets of 12; change positions each set; double drop set) -DROP SET Dumbbell Lateral Raises (2 sets of 12; double drop set) -Dumbbell Kickbacks...
  6. Scorpion King

    Back and Forth: Anterior Chain/Posterior Chain workout

    MONDAY ANTERIOR -Front Squat (3 x 6-8) -Bulgarian Split Squat (3 x 8 per side; drop set final set) -Landmine Press (2 x 8) -TRI-SET: Dumbbell Bench Press + Arnold Press + Get-up Thrusts (2 x 10) -SUPER SET: Hercules Chains + Hand Release Push-ups (2 x 10) -Dumbbell Thruster (1 x 15) -Floor...
  7. Scorpion King

    Scorpion King: The Lion of Olympus

    MONDAY 11/28/2022: CHEST AND YOGA FLOW One more week INCLINE BARBELL PRESS: 3 sets of 8-12 at 175 lbs, 4-6 at 195 lbs, 12-15 at 160 lbs; mind form DECLINE BARBELL PRESS: 3 sets of 6-8 at 165 lbs; remember a wider grip ALTERNATING DUMBBELL PRESS: 2 sets of 5 per side at 70 lbs SUPER SET CABLE...
  8. Scorpion King

    5 Day Split: Crusader mode

    MONDAY PUSH: -Barbell Bench Press (3 x 8-10, 4-6, 12-15) -Low Cable Fly (3 x 6-8) -Weighted Dips (2 x 5) -SUPER SET Svend Press + Dumbbell Lateral Raises (2 x 10) -Military Press CLUSTER -Dumbbell Skull Crushers AMRAP TUESDAY LEGS: -Barbell Squat (3 x 8-10, 4-6, 12-15) -Glute Bridge (3 x 6-8)...
  9. Scorpion King

    6 Day Split: Demigod

    This routine is based off of the one used by Dwayne Johnson when he was preparing to play Hercules. It certainly worked for him! MONDAY CHEST Incline Barbell Press (3 x 12, 10, 8) Dumbbell Bench Press (3 x 12) Alternating Incline Dumbbell Press (3 x 5 per side) Dumbbell Floor Fly (2 x 10) SUPER...
  10. Scorpion King

    5 Day Split: Villain Mode

    So a handful of years ago I made "Hero mode", utilizing some of the best techniques I knew at the time. Recently Dwayne the Rock Johnson's trainer released one of the routines the big man used to train for Black Adam, which is dubbed Villain mode. This is my take on that style of training...
  11. Scorpion King

    Scorpion King: The Lion of Olympus

    WEDNESDAY 11/23/2022: BACK LANDMINE ROWS: 3 sets of 8-12 at 175 lbs, 4-6 at 190 lbs, 12-15 at 165 lbs; up the first two mind form WEIGHTED PULL-UPS: 3 sets of 6-8 at 35 lbs; mind form ONE ARM ROW: 2 sets of 5 per side at 95 lbs SUPER SET KNEELING ONE ARM PULL-DOWN + SHOTGUN ROW: 2 sets of 10...
  12. Scorpion King

    Scorpion King: The Lion of Olympus

    TUESDAY 11/22/2022: LEGS AND TAI CHI BARBELL SQUAT: 3 sets of 8-12 at 215 lbs, 4-6 at 235 lbs, 12-15 at 185 lbs; up the second set and mind form ROMANIAN DEADLIFT: 3 sets of 6-8 at 165 lbs; consider upping this and mind form DUMBBELL SIDE LUNGES: 2 sets of 5 per side at 90 lbs SUPER SET...
  13. Scorpion King

    Scorpion King: The Lion of Olympus

    MONDAY 11/21/2022: CHEST AND YOGA FLOW INCLINE BARBELL PRESS: 3 sets of 8-12 at 175 lbs, 4-6 at 195 lbs, 12-15 at 160 lbs; mind form DECLINE BARBELL PRESS: 3 sets of 6-8 at 165 lbs; remember a wider grip ALTERNATING DUMBBELL PRESS: 2 sets of 5 per side at 65 lbs; consider upping this SUPER SET...
  14. Scorpion King

    Scorpion King: The Lion of Olympus

    FRIDAY 11/18/2022: ARMS AND CARDIO CLOSE GRIP DUMBBELL PRESS: 2 sets of 6 at 75 lbs; consider upping this PREACHER CURL: 2 sets of 6 at 70 lbs; consider upping this CABLE KICKBACKS: 2 sets of 15 per side at 20 lbs LIP BUSTER CURLS: 2 sets of 15 per side at 20 lbs ROPE PUSH-DOWN: Cluster set at...
  15. Scorpion King

    Scorpion King: The Lion of Olympus

    No workout Thursday
  16. Scorpion King

    Scorpion King: The Lion of Olympus

    WEDNESDAY 11/16/2022: BACK LANDMINE ROWS: 3 sets of 8-12 at 170 lbs, 4-6 at 185 lbs, 12-15 at 165 lbs; up the first two mind form WEIGHTED PULL-UPS: 3 sets of 6-8 at 35 lbs; mind form before upping weight ONE ARM ROW: 2 sets of 5 per side at 90 lbs; consider upping this SUPER SET KNEELING ONE...
  17. Scorpion King

    Scorpion King: The Lion of Olympus

    TUESDAY 11/15/2022: LEGS AND TAI CHI BARBELL SQUAT: 3 sets of 8-12 at 210 lbs, 4-6 at 230 lbs, 12-15 at 185 lbs; up the first two and mind form ROMANIAN DEADLIFT: 3 sets of 6-8 at 165 lbs; consider upping this and mind form DUMBBELL SIDE LUNGES: 2 sets of 5 per side at 80 lbs; up this SUPER...
  18. Scorpion King

    Scorpion King: The Lion of Olympus

    MONDAY 11/14/2022: CHEST INCLINE BARBELL PRESS: 3 sets of 8-12 at 170 lbs, 4-6 at 190 lbs, 12-15 at 160 lbs; up the first two DECLINE BARBELL PRESS: 3 sets of 6-8 at 165 lbs; remember a wider grip ALTERNATING DUMBBELL PRESS: 2 sets of 5 per side at 65 lbs SUPER SET CABLE CROSSOVER + 3D...
  19. Scorpion King

    Scorpion King: The Lion of Olympus

    FRIDAY 11/11/2022: ARMS AND CARDIO We lost Batman today. RIP Kevin Conroy CLOSE GRIP DUMBBELL PRESS: 2 sets of 6 at 75 lbs; consider upping this PREACHER CURL: 2 sets of 6 at 70 lbs; mind form CABLE KICKBACKS: 2 sets of 15 per side at 20 lbs LIP BUSTER CURLS: 2 sets of 15 per side at 20 lbs...
  20. Scorpion King

    Scorpion King: The Lion of Olympus

    No workout Thursday
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