HE-MAN
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.
HE-MAN
WORKOUT ROUTINE
Training Volume:
5 Days Per Week
Explanation:
This program will focus around the big 3 main lifts: bench press, dead-lift, and
squat. It will also be prioritize packing some size on your arms! Yeah! Who
doesn’t want massive He-Man arms?! And again, this all meant to make you a
lean mean sword swinging machine so there will be some cardio accelerators
thrown in the mix as well. One thing is for sure. This working out will have you
have you screaming “I HAVE THE POWER”!
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.
He-Man Workout: Sample Workout Schedule
Monday: Chest + Triceps + Obliques
Tuesday: Back + Biceps
Wednesday: Lower Back and Hamstrings
Thursday: Shoulders and Triceps
Friday: Quads + Calves + Biceps
Saturday: Off Day
Sunday: Off Day
He-Man Day 1: Chest + Triceps + Obliques
Warm Up:
10 Minute Incline Walk
Workout:
Barbell Bench Press
5×5
Incline Dumbbell Key Press
3x 8-12
Pec deck or dumbbell fly
3x 12-20
Machine or Bodyweight Dips
3x 8 -12
Cable triceps extensions
3 x 8-12
Skull crushers
3×8-12
Superset in cable wood (aka sword) choppers w/ any of the above exercises
He-Man Workout Day 2: Back + Biceps
Warm Up:
10 Minute Incline Walk
Workout:
Lateral Pulldowns
4- 8-12
Bent Over Rows
3x 8-12
Chin ups
3 x failure
Cable rows
3 x 12-20
Barbell Curls
4 x12
Preacher Hammer Curls
4 x 8-10
Kettlebell High Pulls
3 rounds 30-45 seconds work 60 second rest
He-Man Workout Day 3: Lower Back + Hamstrings
Warm Up:
10 Minute Incline Walk
Workout:
Deadlift or Rack Pull
4×5,5,3,2
Dumbbell Romanian Deadlift
3 x 8-12
Straight Leg Deadlift [Light] w/ DB or EZ Bar
3x 8-12
Lying Leg Curl
3x 12 -20
Cable Pull Throughs
3 x 8 – 12
Alternating Landmine Deadlifts
3 rounds 30-45 seconds work 60 second rest
He-Man Workout Day 4: Shoulders + Triceps
Warm Up:
10 Minute Incline Walk
Workout:
Military Press
5×5
Side lateral raises
4 x 8-12 triple drop set on final set
Cable Sword Draws
3 x 8 -12
Standing one arm dumbbell press
3 x failure
Overhead cable triceps extensions
4 x 8 -12
Machine or Bodyweight Dips
3 x 12 – 20
Medicine Ball squat throws
3 rounds 30-45 seconds work 60 second rest
He-Man Workout Day 5 Quads + Calves + Biceps
Warm Up:
10 Minute Incline Walk
Workout:
Barbell Squat
5×5
Hack Squat or Leg press
4 x10
Split squat 4 x 8- 12
Leg Extensions
4 x 12- 20
Standing Calf Raises
5 x 12
Seated Alternating Dumbbell Curls
4 x 8-12
Reverse Grip Barbell Curls (Light Weight)
3 x failure
Walking Lunges
3 rounds 30-45 seconds work 60 second rest