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The Viking PDF

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78 views

The Viking PDF

Uploaded by

Krrish Adhana
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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The Viking

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.
The Viking
Workout Routine:
Training Volume:

4+ Days Per Week

Explanation:

You’re always welcome to take extra days of activity to add in,


but this is going to more-or-less follow a strength, four day split,
for both men and women!

Supersets:

Do both exercises once with no break, then break and finish


another 2 sets in this same cycle.

Ex: 12 reps of X movement, 12 reps of Y movement, then break,


then repeat.

Day One: Chest and Triceps


Warm Up:

Stretch
1600m Row

Workout:

Bench Press

5×12,10,8,5,3

Incline Bench Press (DB or BB)

3×12

Overhead Tricep Extension (Dumbbell)

3×12

Superset 1:

3×12 reps each w/ dumbbells

Chest Flys

Hex Press

Superset 2:

Tricep Cable Pushdown


Tricep Cable Kickbacks

Finisher:

Dips

3×10-20 (weighted if you can)

Day Two: Back and Biceps


Warm Up:

Stretch

1600m Row

Workout:

Deadlift

5×12,10,8,5,3

Lateral Pulldowns

3×12

Bicep Curls
3×12

Superset 1:

3×12 reps each

Dumbbell Rows

Face Pulls

Superset 2:

Cable Hammer Curls

Cable Curls

Finisher:

Wide Grip Pull Ups

3×10-20 (weighted if you can)

Day Three: Shoulders and Traps


Warm Up:

Stretch
1600m Row

Workout:

Military Press

5×12,10,8,5,3

Barbell Shrugs

3×12

Barbell Upright Rows

3×12

Superset 1:

3×12 reps each w/ dumbbells

Arnold Press

Dumbbell Front Raises

Superset 2:

Machine Shrugs (or cable shrugs)


Dumbbell Shrugs

Finisher:

Push Ups

3×20-50 (weighted if you can)

Day Four: Legs and Calves


Warm Up:

Stretch

1600m Row

Workout:

Back Squats

5×12,10,8,5,3

Calf Raises (on Leg Press)

3×12-20

Leg Press
5×12,10,8,5,3

Calf Raises (on Leg Press)

Superset 1:

3×12 reps each w/ dumbbells

Weighted Step Ups (6 each leg)

Goblet Squat

Superset 2:

Straight Leg Deadlift w/ Kettlebell

Weighted Calf Raises

Finisher:

Lunges

3×10-20 (weighted if you can)

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