venom
workout Routine
Bonus PDF File
By: Mike Romaine
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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.
Venom
Workout Routine
Training Volume:
4-6 days per week
Explanation:
This routine may look familiar. It’s based on Tom Hardy’s own
workout routine to get insanely jacked! How’s that for
awesome? I’ve added in activity days because every hero, villain,
anti-hero, and character should be able to defend themselves
(and move like a boss)!
Day One: Back and Traps
Deadlifts
10-8-5-5-3-Max
Lateral Pulldowns
3×10
Barbell Shrugs
3×10
Dumbbell Rows
3×10
Wide Grip Barbell Shrugs
3×10
Dumbbell Shrugs
3×10
Cable Rows
3×10
Wide Grip Pull Ups
3×10
Day Two: Chest
Barbell Bench Press
10-8-5-5-3-Max
Push Ups
3×20
Wide Grip Push Ups
3×20
Incline Dumbbell Bench Press
3×10
Dumbbell Flyes
3×10
Cable Flyes
3×10
Incline Cable Flyes
3×10
Dips
3×20
Day Three: MMA, Parkour and
Activity
All heroes should know how to defend themselves.
Just ask MMA Coach Derek in The Academy.
Add in an extra day or two of MMA style training to take your
inner Superhero unleashing to a new level.
Also check out programs on the site from Coach Derek
here: Moon Knight, Deathstroke, Daredevil.
The Parkour Workout (Nightrunner) designed
by Academy member Felix!
Day Four: Arms
Dumbbell Bicep Curls
3×10
Hammer Curls
3×10
Push Downs (Cable)
3×10
Kick-Backs (Cable)
3×10
Chin Ups
3×10
Dips
3×10
Skull Crushers
5×10
Preacher Curls
5×10
Day Five: Legs and Shoulders
Military Press
10-8-5-5-3-Max
Back Squats
8-5-5-3-Max
Dumbbell Shoulder Raises
3×10
Calf Raises
3×10
Dumbbell Shrugs
3×10
Weighted Lunges
3×10
Leg Press
3×10
Barbell Shoulder Raises
3×10
Day Six: MMA, Parkour and
Activity
All heroes should know how to defend themselves.
Just ask MMA Coach Derek in The Academy.
Add in an extra day or two of MMA style training to take your
inner Superhero unleashing to a new level.
Also check out programs on the site from Coach Derek
here: Moon Knight, Deathstroke, Daredevil.
The Parkour Workout (Nightrunner) designed
by Academy member Felix!
