Scorpion King
Well-known member
Warrior
Pronouns: He/him
Posts: 947
Pronouns: He/himPosts: 947
In Darebee's origins, they used to create workout circuits in honor of heroes and villains of pop culture, here I'm doing the same but maybe more maniacally.
Al Simmons was a top tier decorated soldier, US Marine turned Spec Ops and occasional assassin before he was betrayed on a mission and merc'd by a corrupt businessman he was working for. Being the ultimate soldier and having a kill list bigger than anyone else, the darkness of his life landed him in Hell, where he was made a commanding officer in the Devil's army and gifted a necroplasmic suit and various magical powers that make him nigh invincible...in return for seeing his wife again. He gets sent 5 years into the future to see his old life completely turned upside down and went about stopping evil where he could and using the powers of Hell against Hell itself.
As badass as all that is, I wanted to make a routine that not only made me bigger and stronger, but had both a military feel and a comic book feel. The result? A brutal routine featuring some of the most effective and demanding exercises with a hellish amount of volume attached. If any of you decide to give it a go, be wary and give it hell!
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
Al Simmons was a top tier decorated soldier, US Marine turned Spec Ops and occasional assassin before he was betrayed on a mission and merc'd by a corrupt businessman he was working for. Being the ultimate soldier and having a kill list bigger than anyone else, the darkness of his life landed him in Hell, where he was made a commanding officer in the Devil's army and gifted a necroplasmic suit and various magical powers that make him nigh invincible...in return for seeing his wife again. He gets sent 5 years into the future to see his old life completely turned upside down and went about stopping evil where he could and using the powers of Hell against Hell itself.
As badass as all that is, I wanted to make a routine that not only made me bigger and stronger, but had both a military feel and a comic book feel. The result? A brutal routine featuring some of the most effective and demanding exercises with a hellish amount of volume attached. If any of you decide to give it a go, be wary and give it hell!
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