Transcription
gokuWorkout RoutineBonus PDF FileBy: Mike Romaine
Copyright NoticeNo part of this report may be reproduced or transmitted in any formwhatsoever, electronic, or mechanical, including photocopying,recording, or by any informational storage or retrieval system withoutexpressed written, dated and signed permission from the author. Allcopyrights are reserved.Disclaimer and/or Legal NoticesThe 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 experiencesas well as my interpretations of the current research available.The advice and tips given in this course are meant for healthy adultsonly. You should consult your physician to insure the tips given in thiscourse are appropriate for your individual circumstances.If you have any health issues or pre-existing conditions, pleaseconsult with your physician before implementing any of the informationprovided in this course.This product is for informational purposes only and the author doesnot accept any responsibilities for any liabilities or damages, real orperceived, resulting from the use of this information.
GokuWorkout Routine:Training Volume:6 days per weekExplanation:We’re going to have 4 days of typical weight lifting and then 2days made up of calisthenics and cardio.Day One: Goku Chest andTricepsWarm Up:StretchJog 800mWorkout:Bench Press4 12
Tricep Overhead Extension4 12Incline Bench Press4 12Tricep Pushdowns4 12Dips4 25Goku Circuit:4 Rounds for Time:400m jog25 Plank to Push Ups20 Clean and Press15 Double Unders
10 Thrusters5 Box JumpsDay Two: Hyperbolic TimeChamberWarm Up:StretchCardio:30-60 min of varied cardioCalisthenics:200 Air Squats150 Sit Ups150 Push Ups100 Dips100 Lunges
75 Pull Ups75 Leg RaisesDay Three: Goku Back andBicepsWarm Up:StretchJog 800mWorkout:Deadlift4 12Bicep Curls4 12Lateral Pulldowns4 12
Cable Rows4 12Chin Ups4 25Goku Circuit:4 Rounds for Time:400m jog25 Plank to Push Ups20 Clean and Press15 Double Unders10 Thrusters5 Box JumpsDay Four: Hyperbolic TimeChamber
Warm Up:StretchCardio:30-60 min of varied cardioCalisthenics:200 Air Squats150 Sit Ups150 Push Ups100 Dips100 Lunges75 Pull Ups75 Leg RaisesDay Five: Goku Shoulders andTraps
Warm Up:StretchJog 800mWorkout:Military Press4 12Dumbbell Shrugs4 12Dumbbell Front Raises4 12One Arm Dumbbell Snatches4 12Push Ups4 25
Goku Circuit:4 Rounds for Time:400m jog25 Plank to Push Ups20 Clean and Press15 Double Unders10 Thrusters5 Box JumpsDay Six: Goku Rest and RiceRest Day.Eat some rice and protein.Have fun.Day Seven: Goku Legs andCalves
Warm Up:StretchJog 800mWorkout:Squats4 12Calf Raises4 12Leg Press4 12Hamstring Curls4 12Weighted Step Ups4 12
Goku Circuit:4 Rounds for Time:400m jog25 Plank to Push Ups20 Clean and Press15 Double Unders10 Thrusters5 Box Jumps
Workout Routine: Training Volume: 6 days per week Explanation: We’re going to have 4 days of typical weight lifting and then 2 days made up of calisthenics and cardio. Day One: Goku Chest and Triceps Warm Up: Stretch Jog 800m Workout: Bench Press 4 12
