The Punisher Workout Routine. Bonus PDF File By: Mike Romaine
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1 The Punisher Workout Routine Bonus PDF File By: Mike Romaine
2 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.
3 The Punisher Workout Routine Training Volume: 5 days Explanation (what Coach Derek tells us about the training): His base of operations always moves and he is constantly on the run. Frank is not going to have a lot of equipment. He will be utilizing what he learned in the Marines along with what he did in the confined areas of a prison cell & bunkers along with makeshift weights, and sandbags to stay on his game. The War goes on Day 1: Swings and EMOMS Warm up: 5-15 minutes Sledgehammer swings ( on tire if available) Workout: Every Minute on the minute (EMOM) 10 Minutes (EMOM) 10 pullups with towel or chin ups with towel 10 Minutes (EMOM 20 Diamond push ups 10 Minutes (EMOM) 30 High Knees
4 10 Minutes (EMOM 40 Punches ( jab, cross uppercut, hook) 10 Minutes (EMOM ) 50 Crunches Finisher 3 x 15 Burpees Day 2: Bricks & Cinderblocks Warm up: Run in place 5 minutes Workout: Skull crushers with Cinder Block 4 10 Handstand Pushups 4 8 Burpee to Pushup 4 10 Shoulder raise with cinder blocks 4 12 Bicep Curl with Cinderblock 4 x12 each arm Pushup on cinderblock 5 25 Mountain Climbers on Cinderblock 3 40 (each leg) Dips on Cinder block 4 20 Rotational twist with cinderblock 50 each side Finisher:
5 Weighted shadow boxing (holding bricks ) 5 x 2 minute rounds with 1 minute rest in between Day 3: Marine Basic Training (PFT) 3 mile run 100 situps in 2 minutes 100 pushups in 2 minutes 20 pullups in 2 minutes 75 Squats with Sandbag 50 Jumping jacks 100 russian twist 5 push ups ( slow down, fast up) 1 minute downward dog 15 vups 10 lunges per leg 20 bird dogs 30 calf raises 30 second plank
6 50 crunches Day 4 Activity Day: Engage in or combine any of these activities: Run with Sledgehammer, weighted bar or bricks ( to simulate weapon and ammo carry) 100 yard low crawl Zig zag Sprints Obstacle course Dynamic movement when running (to build ability to change direction, smoothly and effectively) Practice Rapidly changing Body positions (from standing to kneeling, prone to standing, ducking, crouching and squatting) Climbing activity, ladders, stairs, etc. Hand to hand combatives: (Practice low kicks, knee strikes, knees to groin, elbows, open hand strikes to chin, open hand cupped hand to ears, throat strikes, grappling basics, arm bars & chokes from standing and ground position) Day 5: Sandbags and Sprints Warm Up: Repeat 10 times Sprint 200 meters
7 10 Squat Thrusts Walk Back Workout: Sandbag required With sandbag,- Squat to Chest ( push or Basketball ) pass/press 25 reps With Sandbag Good Mornings to Failure With Sandbag- Side Lunge to Front Raise 25 reps With SandBag Hammer Curls to Failure With SandBag Sumo Squat to High Pull 25 Reps With Sandbag Rotational Twists to Failure Cardio Finale: Hill Sprints carrying Sandbag on Shoulder, at top of hill, Switch Sandbag to opposite Shoulder, Jog Back down hill Repeat for 5 to 10 Minutes
Alexander Skarsgard. workout Routine. Bonus PDF File. By: Mike Romaine
Alexander Skarsgard 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
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Broly 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,
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kj apa 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,
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The Beast 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,
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John Krasinski 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,
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The joker 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,
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