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    Ken Kaneki Workout Routine: By: Mike Romaine

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    Lentejas Paraguayas

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    © All Rights Reserved
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    Ken Kaneki Workout Routine: By: Mike Romaine

    Uploaded by

    Lentejas Paraguayas
    190 views10 pages

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    Copyright:

    © All Rights Reserved
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    Download as pdf or txt
    190 views10 pages

    Ken Kaneki Workout Routine: By: Mike Romaine

    Uploaded by

    Lentejas Paraguayas

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 10

    KEN KANEKI 

    WORKOUT ROUTINE 

    Bonus PDF File


    By: Mike Romaine
    Copyright Notice

    No part of this report may be reproduced or transmitted in any form whatsoever, electronic, or

    mechanical, including photocopying, recording, or by any informational storage or retrieval

    system without expressed written, dated and signed permission from the author. All copyrights

    are reserved.

    Disclaimer and/or Legal Notices

    The information provided in this book is for educational purposes only. I am not a doctor and

    this is not meant to be taken as medical advice.

    The information provided in this book is based upon my experiences as well as my

    interpretations of the current research available.

    The advice and tips given in this course are meant for healthy adults only. You should consult

    your physician to insure the tips given in this course are appropriate for your individual

    circumstances.

    If you have any health issues or pre-existing conditions, please consult with your physician

    before implementing any of the information provided in this course.

    This product is for informational purposes only and the author does not accept any

    responsibilities for any liabilities or damages, real or perceived, resulting from the use of this

    information.

     
     
    KEN KANEKI 
    WORKOUT ROUTINE 
     
    Training Volume: 

    5+ days per week 

    Explanation: 

    To unleash our inner ghoul we’re going to be utilizing 3 days of strength and 
    endurance work and 2 days of speed and agility training. 

    Want To Upgrade This Workout? 

    The Superhero Academy​ now comes with an U ​ pgrade Your Workout Tool​ that 
    allows Academy members to turn any SHJ workout into a 4-8 week fully 
    planned regime detailing exact weights to lift and including reverse & tradition 
    pyramid training, straight sets, super sets, progressive overload and more. 

    Ken Kaneki Workout Routine: Sample Workout Schedule 


    Monday​: Ghoul-Like Strength and Endurance A 

    Tuesday​: Dragon Form Speed and Agility A 

    Wednesday​: Ghoul-Like Strength and Endurance B 

    Thursday​: Dragon Form Speed and Agility B 

    Friday​: Ghoul-Like Strength and Endurance C 


    Saturday​: Rest Day 

    Sunday​: Rest Day 

    Ken Kaneki Workout Routine: Ghoul-Like Strength and 


    Endurance A 
    Warm Up: 

    10 Min Walk 

    Workout: 

    Tri Set One: 

    A. Kettlebell Swings 

    3×15 

    B. Push Ups 

    3×20 

    C. Dumbbell Single Arm Snatches 

    3×10 each arm 

    Tri Set Two: 

    A. Dumbbell Bench Press 

    3×15 
    B. Weighted Dips 

    3×10 

    C. Curl to Press w/ Dumbbells 

    3×10 

    Blowout: 

    A. Burpees 

    3×10 

    B. Close to Wide Push Ups 

    3xFailure 

    Endurance: 

    30-60 Minutes of Running 

    Ken Kaneki Workout Routine: Dragon Form Speed and Agility 


    A 
    Complete the Darth Maul Jump Rope Circuit: 

    COMPLETE 5 ROUNDS: 

    30 Jump Ropes 

    20 Air Squats 
    30 Jump Ropes 

    20 Plank Shoulder Taps 

    30 Jump Ropes 

    20 Plank to Push Ups 

    30 Jump Ropes 

    20 Sit Ups 

    Ken Kaneki Workout Routine: Ghoul-Like Strength and 


    Endurance B 
    Warm Up: 

    10 Min Walk 

    Workout: 

    Tri Set One: 

    A. Bent Over Barbell Rows 

    3×15 

    B. Chin Ups 

    3×10 

    C. Box Jumps 
    3×10 

    Tri Set Two: 

    A. Preacher Curls 

    3×15 

    B. Wide Grip Cable Rows 

    3×10 

    C. Lateral Pulldowns 

    3×10 

    Blowout: 

    A. KB Deadlifts 

    3×10 

    B. Wide Grip Pull Ups 

    3xFailure 

    Endurance: 

    30-60 Minutes of Running 

    Ken Kaneki Workout Routine: Dragon Form Speed and Agility 


    B 
    Complete the Flash Jump Rope Circuit: 

    COMPLETE 5 ROUNDS: 

    High Knee Skip x 50 

    Half Burpee Kettlebell Swings x 15 

    Mountain Climbers x 50 

    Alternating Kettlebell Clean and Press x 15 

    Mountain Climbers x 50 

    Alternating Single Arm KB Deadlift x 20 

    High Knee Skip x 50 

    Kettlebell Clean and Press x 15 

    Sumo Deadlift High Pull w/ Kettlebell x 15 

    Ken Kaneki Workout Routine: Ghoul-Like Strength and 


    Endurance C 
    Warm Up: 

    10 Min Walk 

    Workout: 

    Tri Set One: 


    A. Leg Press 

    3×15 

    B. Leg Press Calf Raises 

    3×10 

    C. Weighted Lunges 

    3×10 

    Tri Set Two: 

    A. Hack Squats 

    3×15 

    B. Seated Calf Raises 

    3×10 

    C. Glute Bridges 

    3×10 

    Blowout: 

    A. Bulgarian Split Squats 

    3×10 

    B. Jump Squats 
    3xFailure 

    Endurance: 

    30-60 Minutes of Running 

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