Scorpion King: The Lion of Olympus

[Scorpion King]

THURSDAY 2/27/2025: CALISTHENICS CORE & CAPOEIRA

CRUNCHES: 100 reps in as few sets as possible

TRI-SET
HANGING PIKES + BLACK WIDOW KNEE SLIDES + WINDSHIELD WIPERS: 2 sets to failure; mind endurance

TRI-SET
L-SIT + RUSSIAN TWISTS + OAK TREE STEP-OUTS: 2 sets to failure

TRI-SET
DRAGON FLAG + BUTTERFLY SIT-UPS + TRX FALL-OUTS: 2 sets to failure; MIND FORM

REVERSE HYPER-EXTENSIONS: 60 seconds AMRAP

CAPOIERA: 10 minutes of skill and stance training

 

[Scorpion King]

FRIDAY 2/28/2025: FULL BODY FOREST CALISTHENICS & ARCHERY

Finishing off this month, this split, this phase where it all belongs: out in the woods!

JUMP SQUATS: 2 sets to failure into mechanical drop set of air squats with 20 lb backpack
DECLINE PUSH-UPS: 2 sets to failure into mechanical drop set of regular push-ups with 20 lb backpack
WALKING LUNGES: 2 sets to failure with drop set, 20 lb backpack to nothing
ROPE PULL-UPS: 2 sets to failure with drop set, 20 lb backpack to nothing
INCHWORMS: 2 sets to failure with 20 lb backpack; improve form to hit the hamstrings more
RUCKING: 30 minutes with a 20 lb backpack

ARCHERY: 30 minutes, work on mindfulness

 

[Scorpion King]

MARCH 2025: Athlean-X Perfect series 2025 part 1

MONDAY CHEST:
-Incline Dumbbell Press (3 x 5-8)
-Cable Crossovers (3 x 10-12 + partials)
-Dumbbell Floor Fly (3 x 8-10 + eccentrics)
-One and a Half Rep Deficit Push-up Ladder (1 x to failure)
-Chest Dips (1 x to failure)

TUESDAY LEGS:
-Trap Bar Deadlift (3 x 5 at 80%)
-Front Squat (3 x 6-8 with 10 rm)
-Dumbbell Lunges (2 x 10 per side)
-Cossack Squats (2 x 10 per side)
-Bridge Curl (1 x 12-15 + eccentrics)
-Pull-Through 60 seconds AMRAP
-Standing Calf Raises (2 x 10-12 + partials)

WEDNESDAY BACK:
-Wide-grip Cable Row (3 x 6-8)
-Parallel-grip Pull-down (3 x 10-12 + partials)
-Straight-arm Pull-down (3 x 8-10 + eccentrics)
-One and a Half Rep Dumbbell Pullover Ladder (1 x to failure)
-Pull-ups (1 x to failure)

THURSDAY SHOULDERS:
-Military Press (5 x 10, 8, 6, 6, 15+)
-Rear-Middle-Front 21's (2 x 7 each)
-SUPERSET: Single Dumbbell Laterals + Dumbbell Push Press (3 x to Failure)
-Cable Shrugs (2 x 15)
-Face-pull (3 x 15)

FRIDAY ARMS:
-Barbell Curl (3 x 6-8)
-Triceps Push-down (3 x 6-8)
-Cross Body Hammer Curls (2 x 10-12 per side)
-Skull Crushers (2 x 8-10)
-Cable Stretch Drag Curl (2 x 10-12 + partials)
-Cable Kickbacks (2 x 10-12 + partials)
-SUPERSET: Mentzer Pull-down + Cobra Push-ups (2 x 10)

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

 

[Scorpion King]

MODAY 3/3/2025: CHEST

INCLINE DUMBBELL PRESS: 3 sets of 5-8 at 90 lbs; up this
CABLE CROSSOVERS: 3 sets of 10-12 with partials at 40 lbs
DUMBBELL FLOOR FLY: 3 sets of 8-10 at 45 lbs; up this
ONE AND A HALF REP DEFICIT PUSH-UP LADDER: 1 set to failure
CHEST DIPS: 1 set to absolute failure

 

[Scorpion King]

TUESDAY 3/4/2025: LEGS

It takes a genius/sick mind to put front squats immediately after a heavy deadlift. Jeff Cavalier, I salute you.

TRAP BAR DEADLIFT: 3 sets of 5 at 355 lbs; this'll go up soon
FRONT SQUAT: 3 sets of 6-8 at 205 lbs; mind form
DUMBBELL LUNGES: 2 sets of 10 per side at 50 lbs; this'll go up soon
COSSACK SQUAT: 2 sets of 10 per side at 40 lbs; up this
BRIDGE CURL: 1 set of 12-15 plus eccentrics
PULL THROUGH: 60 seconds AMRAP at 85 lbs
STANDING CALF RAISES: 2 sets of 10-12 at 210 lbs plus partials

 

[Scorpion King]

WEDNESDAY 3/5/2025: BACK AND YOGA

WIDE GRIP CABLE ROW: 3 sets of 6-8 at 200 lbs; may up this
PARALLEL GRIP PULL-DOWN: 3 sets of 10-12 + partials at 185 lbs; may up this
STRAIGHT ARM PULL-DOWN: 3 sets of 8-10 + eccentrics at 70 lbs; up this
ONE AND A HALF REP DUMBBELL PULLOVER LADDER: 1 set to failure at 50 lbs
PULL-UPS: 1 set to failure + partials

YOGA: Perfect start workout

 

[Scorpion King]

No workout Thursday, damn busy again

 

[Scorpion King]

FRIDAY 3/7/2025: ARMS

BARBELL CURL: 3 sets of 6-8 at 85 lbs
TRICEPS PUSH-DOWN: 3 sets of 6-8 at 70 lbs; may up this
CROSS BODY HAMMER CURLS: 2 sets of 10-12 per side at 40 lbs
SKULL CRUSHERS: 2 sets of 8-10 at 40 lbs; up this
CABLE STRETCH DRAG CURLS: 2 sets of 10-12 at 25 lbs
CABLE KICKBACKS: 2 sets of 10-12 at 30 lbs

SUPER SET
MENTZER PULL-DOWN + COBRA PUSH-UPS: 2 sets of 10 each, 100 lbs for the pull-down

 

[Scorpion King]

MODAY 3/10/2025: CHEST

INCLINE DUMBBELL PRESS: 3 sets of 5-8 at 95 lbs; mind form
CABLE CROSSOVERS: 3 sets of 10-12 with partials at 40 lbs
DUMBBELL FLOOR FLY: 3 sets of 8-10 at 50 lbs
ONE AND A HALF REP DEFICIT PUSH-UP LADDER: 1 set to failure
CHEST DIPS: 1 set to absolute failure

 

[Scorpion King]

TUESDAY 3/11/2025: LEGS

My back was NOT having it today. I'm fine, just tight and banged up, nothing got twisted or herniated so that's fine. I opted to lighten the weight this time around as a result. Hopefully by next week I'll be back to formula.

TRAP BAR DEADLIFT: 3 sets of 5 at 265 lbs; bring this back up
FRONT SQUAT: 3 sets of 6-8 at 185 lbs; mind form and up this when you can
DUMBBELL LUNGES: 2 sets of 10 per side at 50 lbs; this'll go up soon
COSSACK SQUAT: 2 sets of 10 per side at 45 lbs; may up this
BRIDGE CURL: 1 set of 12-15 plus eccentrics
PULL THROUGH: 60 seconds AMRAP at 85 lbs; mind endurance
STANDING CALF RAISES: 2 sets of 10-12 at 210 lbs plus partials; up this

 

[Scorpion King]

WEDNESDAY 3/12/2025: BACK AND YOGA

My back still was not having it so I lowered the first exercise. To any concerned? I went to the chiropractor right after my workout, I'm fine just a little locked up. I should be back to full strength in no time. But tomorrow is a prescribed rest day.

WIDE GRIP CABLE ROW: 3 sets of 6-8 at 160 lbs; bring this back up
PARALLEL GRIP PULL-DOWN: 3 sets of 10-12 + partials at 190 lbs
STRAIGHT ARM PULL-DOWN: 3 sets of 8-10 + eccentrics at 80 lbs
ONE AND A HALF REP DUMBBELL PULLOVER LADDER: 1 set to failure at 50 lbs
PULL-UPS: 1 set to failure + partials

YOGA: Basilisk workout

 

[Mamatigerj]

 

[Scorpion King]

FRIDAY 3/14/2025: ARMS

BARBELL CURL: 3 sets of 6-8 at 85 lbs
TRICEPS PUSH-DOWN: 3 sets of 6-8 at 75 lbs; up this
CROSS BODY HAMMER CURLS: 2 sets of 10-12 per side at 40 lbs; may up this
SKULL CRUSHERS: 2 sets of 8-10 at 45 lbs
CABLE STRETCH DRAG CURLS: 2 sets of 10-12 at 25 lbs
CABLE KICKBACKS: 2 sets of 10-12 at 35 lbs

SUPER SET
MENTZER PULL-DOWN + COBRA PUSH-UPS: 2 sets of 10 each, 100 lbs for the pull-down

 

[Scorpion King]

No workout Monday, opted for a little more rest

 

[Scorpion King]

TUESDAY 3/18/2025: LEGS

Managed to tweak my back again. This time instead of the first set of deadlift it was the last set and last rep of front squat. Again, got myself checked, I'm fine, just tight and sore. As such I'm going to finish out this week as planned and take next week as a de-load.

TRAP BAR DEADLIFT: 3 sets of 5 at 285 lbs; bring this back up
FRONT SQUAT: 3 sets of 6-8 at 185 lbs; mind form and up this when you can
DUMBBELL LUNGES: 2 sets of 10 per side at 50 lbs
COSSACK SQUAT: 2 sets of 10 per side at 45 lbs; up this
BRIDGE CURL: 1 set of 12-15 plus eccentrics
PULL THROUGH: 60 seconds AMRAP at 85 lbs; mind endurance
STANDING CALF RAISES: 2 sets of 10-12 at 260 lbs plus partials; up this

 

[Scorpion King]

WEDNESDAY 3/19/2025: BACK AND YOGA

WIDE GRIP CABLE ROW: 3 sets of 6-8 at 160 lbs; bring this back up
PARALLEL GRIP PULL-DOWN: 3 sets of 10-12 + partials at 190 lbs; up this
STRAIGHT ARM PULL-DOWN: 3 sets of 8-10 + eccentrics at 80 lbs
ONE AND A HALF REP DUMBBELL PULLOVER LADDER: 1 set to failure at 50 lbs
PULL-UPS: 1 set to failure + partials

YOGA: Basilisk workout

 

[Scorpion King]

THURSDAY 3/20/2025: SHOULDERS AND CORE

MILITARY PRESS: 5 sets of 10, 8, 6, 6, and to failure at 135 lbs, 140 lbs, 145 lbs, 145 lbs, and 115 lbs respectively
REAR-MIDDLE-FRONT 21's: 2 sets of 7 each position; emphasize stretch

SUPER SET
SINGLE DUMBBELL LATERAL + DUMBBELL PUSH-PRESS: 3 sets to failure at 35 lbs

CABLE SHRUGS: 2 sets of 10 at 80 lbs; may up this
FACE-PULL: 3 sets of 15 at 40 lbs

DRAGON FLAG: 2 sets to failure
JACK KNIFE: 2 sets to failure
LEVITATION CRUNCH: 2 sets to failure
BAND WOOD CHOP: 2 sets to failure
REVERSE HYPER EXTENSION: 2 sets to failure

 

[Scorpion King]

FRIDAY 3/21/2025: ARMS AND STRETCHING

BARBELL CURL: 3 sets of 6-8 at 85 lbs
TRICEPS PUSH-DOWN: 3 sets of 6-8 at 80 lbs
CROSS BODY HAMMER CURLS: 2 sets of 10-12 per side at 45 lbs
SKULL CRUSHERS: 2 sets of 8-10 at 45 lbs
CABLE STRETCH DRAG CURLS: 2 sets of 10-12 at 30 lbs
CABLE KICKBACKS: 2 sets of 10-12 at 35 lbs

SUPER SET
MENTZER PULL-DOWN + COBRA PUSH-UPS: 2 sets of 10 each, 100 lbs for the pull-down

 

[Scorpion King]

THURSDAY 3/27/2025: CORE, YOGA, STRETCHING, AND BO STAFF

Today was geared towards gearing up my body and making sure I can move properly. Even did some bo staff training which I've been neglecting for some time. This was needed for sure.

CORE (1 set to failure each)
-Reverse crunches
-Jack Knife
-Crunches
-Star Plank
-Ab Wheel
-Hollow Hold
-Superman
-Reverse Hyper Extensions

MOBILITY (10 reps each except where noted)
-Band Pull-Aparts
-Band Overs
-Single Leg Swings
-Single Leg Lateral Swings
-Hip Dips
-Hip Hinges
-Inchworm Walkouts
-Lunge Pulses into Lunge Reaches into Standing Reaches
-Step Scoops
-Squat hold into Toe-Touch-Squats into Squat Extensions into Squat Reaches (6 reps each)
-Bridge and Reach
-
-Rolling Crucifix
-Angels and Demons
-Rag doll

BO STAFF for 20 minutes
BEAR CRAWLS

YOGA (10 deep breaths each)
-Hare Pose
-Downward Dog
-Extended Puppy
-Child Pose into reaches
-Cobra Pose
-Camel Pose
-Ape Reach

STRETCHING
-Deep side split
-Butterfly stretch
-90/90 Stretch
-Groin Stretch into Glute Stretch
-Crucifix pose
-Quad stretch
-Half Lord of the Fishes Pose
-Deep Squat
-Lunge and Reach
-Oblique Stretch
-Seated Hamstring stretch
-3 Way Low Back Stretch
-Standing Hamstring Stretch
-Standing Calf Stretch
-Hip Hinge Hold
-Pec Major stretch
-Pec Minor stretch
-Triceps stretch
-Overhead Lats Stretch
-Rhomboids Stretch
-Biceps stretch
-Forearms stretch
-Front Delt Stretch
-Middle Delt stretch
-Rear Delt stretch

 

[Scorpion King]

APRIL 2025: 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 3/31/2025: CHEST AND CARDIO

DUMBBELL BENCH PRESS: 3 sets of 5-8 at 100 lbs; mind form before 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 plus partials at 40 lbs; consider upping this
DEFICIT PUSH-UPS: 2 sets to failure with slow tempo

TREADMILL: 15 minutes at 3.5 speed

 

[Scorpion King]

TUESDAY 4/1/2025: LEGS

There's something amazing about going from having a cranky lower back and hip, taking a little time off, and coming back stronger than ever with ZERO discomfort in any weak point.

GLUTE BRIDGE: 3 sets of 5-8 at 345 lbs

SUPER SET
DUMBBELL SPANISH SQUATS + NORDIC CURL: 2 sets of 20 with 75 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; may up 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 4/2/2024: BACK AND YOGA

WIDE GRIP PULL-DOWN: 3 sets of 5-8 at 215 lbs
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; up these
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: Basilisk workout

 

[Scorpion King]

THURSDAY 4/3/2024: 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 45 lbs; keep tight
DUMBBELL LATERAL RAISES: Cluster set at 25 lbs
DUMBBELL HIGH PULL: Cluster set at 35 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 Friday, life got in the way

 

[NancyTree]

 

[Fremen]

Happy Birthday

 

[Saffity]

 

[Niki]

 

[Maegaranthelas]

Happy Birthday

 

[Mamatigerj]

 

[Scorpion King]

No workout Monday, I turned 30 and decided to take it easy.

And thank you everyone for the birthday wishes!!

 

[Scorpion King]

TUESDAY 4/8/2025: LEGS

GLUTE BRIDGE: 3 sets of 5-8 at 345 lbs; consider upping this

SUPER SET
DUMBBELL SPANISH SQUATS + NORDIC CURL: 2 sets of 20 with 75 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; may up 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 4/9/2024: BACK AND YOGA

WIDE GRIP PULL-DOWN: 3 sets of 5-8 at 215 lbs; may up this
WIDE GRIP ROW: 2 sets of 10 at 170 lbs
ROPE ROW: 2 sets of 10 at 150 lbs, drop to 80 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: Basilisk workout

 

[Scorpion King]

THURSDAY 4/10/2024: 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 45 lbs; keep tight and up this
DUMBBELL LATERAL RAISES: Cluster set at 25 lbs
DUMBBELL HIGH PULL: Cluster set at 35 lbs

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

 

[Scorpion King]

FRIDAY 4/11/2024: 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

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 4/14/2025: CHEST AND CARDIO

DUMBBELL BENCH PRESS: 3 sets of 5-8 at 100 lbs; mind form before upping this
INCLINE DUMBBELL PRESS: 3 sets of 10-12 at 80 lbs; 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 plus partials at 45 lbs
DEFICIT PUSH-UPS: 2 sets to failure with slow tempo

TREADMILL: 15 minutes at 3.5 speed

 

[Scorpion King]

TUESDAY 4/15/2025: LEGS

GLUTE BRIDGE: 3 sets of 5-8 at 355 lbs

SUPER SET
DUMBBELL SPANISH SQUATS + NORDIC CURL: 2 sets of 20 with 75 lbs and 10 banded reps respectively; consider upping 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 80 lbs
DUMBBELL SIDE LUNGES: 2 sets of 10 per side at 50 lbs
ROMANIAN DEADLIFT: 2 sets of 8 at 155 lbs; up this
SEATED CALF RAISES: 60 second AMRAP at 115 lbs

 

[Scorpion King]

WEDNESDAY 4/16/2024: BACK AND YOGA

WIDE GRIP PULL-DOWN: 3 sets of 5-8 at 220 lbs
WIDE GRIP ROW: 2 sets of 10 at 175 lbs
ROPE ROW: 2 sets of 10 at 150 lbs, drop to 80 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: Basilisk workout

 

[Scorpion King]

THURSDAY 4/17/2024: 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
DUMBBELL LATERAL RAISES: Cluster set at 25 lbs
DUMBBELL HIGH PULL: Cluster set at 35 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 Friday, Good friday closed my gym early.

 

[Scorpion King]

MONDAY 4/21/2025: CHEST AND CARDIO

DUMBBELL BENCH PRESS: 3 sets of 5-8 at 100 lbs; mind form before upping this
INCLINE DUMBBELL PRESS: 3 sets of 10-12 at 80 lbs; 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 plus partials at 45 lbs
DEFICIT PUSH-UPS: 2 sets to failure with slow tempo

TREADMILL: 15 minutes at 3.5 speed

 

[Scorpion King]

TUESDAY 4/22/2025: LEGS

GLUTE BRIDGE: 3 sets of 5-8 at 355 lbs; may up this next time

SUPER SET
DUMBBELL SPANISH SQUATS + NORDIC CURL: 2 sets of 20 with 75 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; consider upping the leg press

BULGARIAN SPLIT SQUATS: 3 sets of 15 per side at 80 lbs; consider upping this
DUMBBELL SIDE LUNGES: 2 sets of 10 per side at 50 lbs
ROMANIAN DEADLIFT: 2 sets of 8 at 160 lbs
SEATED CALF RAISES: 60 second AMRAP at 115 lbs

 

[Scorpion King]

WEDNESDAY 4/23/2024: BACK AND YOGA

WIDE GRIP PULL-DOWN: 3 sets of 5-8 at 220 lbs; may up this
WIDE GRIP ROW: 2 sets of 10 at 180 lbs
ROPE ROW: 2 sets of 10 at 150 lbs, drop to 80 lbs on the last set
DUMBBELL ROWS: 3 sets of 10 per side at 90 lbs; keep the core tight before upping this
STRAIGHT ARM PULL-DOWN: 2 sets to failure at 50 lbs
PULL-UPS: 2 sets to failure

YOGA: Basilisk workout

 

[Scorpion King]

THURSDAY 4/24/2024: SHOULDERS AND CORE

HANG CLEAN: 3 sets of 5-8 at 115 lbs; try upping this
CABLE LATERAL RAISES: 3 sets of 10 at 10 lbs
DUMBBELL SHOULDER PRESS: 3 sets of 15 at 50 lbs; consider upping this
DUMBBELL LATERAL RAISES: Cluster set at 25 lbs
DUMBBELL HIGH PULL: Cluster set at 35 lbs

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

 

[Scorpion King]

FRIDAY 4/25/2024: 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 both of these

OVERHEAD CABLE EXTENSION: 2 sets of 10 at 65 lbs' consider upping this

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 4/28/2025: CHEST AND CARDIO

DUMBBELL BENCH PRESS: 3 sets of 5-8 at 100 lbs; mind form before upping this
INCLINE DUMBBELL PRESS: 3 sets of 10-12 at 85 lbs
ONE AND A HALF REP WEIGHTED DIPS: 2 sets to failure at 25 lbs; mind form
CABLE CROSSOVERS: 2 sets of 10 plus partials at 45 lbs
DEFICIT PUSH-UPS: 2 sets to failure with slow tempo

TREADMILL: 15 minutes at 3.5 speed

 

[Scorpion King]

TUESDAY 4/29/2025: LEGS

GLUTE BRIDGE: 3 sets of 5-8 at 365 lbs

SUPER SET
DUMBBELL SPANISH SQUATS + NORDIC CURL: 2 sets of 20 with 80 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 80 lbs; consider upping this
DUMBBELL SIDE LUNGES: 2 sets of 10 per side at 50 lbs
ROMANIAN DEADLIFT: 2 sets of 8 at 165 lbs
SEATED CALF RAISES: 60 second AMRAP at 115 lbs

 

[Scorpion King]

WEDNESDAY 4/30/2024: BACK AND YOGA

WIDE GRIP PULL-DOWN: 3 sets of 5-8 at 225 lbs
WIDE GRIP ROW: 2 sets of 10 at 180 lbs
ROPE ROW: 2 sets of 10 at 150 lbs, drop to 80 lbs on the last set
DUMBBELL ROWS: 3 sets of 10 per side at 90 lbs; keep the core tight before upping this
STRAIGHT ARM PULL-DOWN: 2 sets to failure at 50 lbs
PULL-UPS: 2 sets to failure

YOGA: Basilisk workout

 

[Scorpion King]

No workouts Thursday or Friday, I had to churn soil for my garden