Deku Workout PDF
Deku Workout PDF
Deku Workout PDF
WORKOUT ROUTINE
No part of this report may be reproduced or transmitted in any form whatsoever, electronic, or
system without expressed written, dated and signed permission from the author. All copyrights
are reserved.
The information provided in this book is for educational purposes only. I am not a doctor and
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
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.
DEKU
WORKOUT ROUTINE
Training Volume:
Explanation:
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.
5 Minute Walk
5 Minute Walk
Compound Strength:
5×5
5×5
Accessory:
4×10,8,5,3
Cable Front Raises
3×10
Blowout Circuit:
25 Kettlebell Swings
15 Push Ups
1 Mile Jog
Push Ups
3×25
Air Squats
3×20
Dips
3×15
Pull Ups
3×10
Calisthenics Blowout:
3 Rounds:
20 Push Ups
5 Burpees
Core Blast:
3 Rounds:
25 Sit Ups
25 Lying Leg Raises
25 Flutter Kicks
25 Second Plank
Parkour:
5 Minute Walk
5 Minute Walk
Compound Strength:
Barbell Deadlift
5×5
5×5
Accessory:
Pulldown Machine (Hammer Strength)
4×10,8,5,3
Concentration Curls
3×10
Blowout Circuit:
15 DB Lat Spreads
10 Chin Ups
1 Mile Jog
3×25
Air Squats
3×20
Dips
3×15
Pull Ups
3×10
Calisthenics Blowout:
3 Rounds:
20 Mountain Climbers
15 Dips
20 Box Jumps
10 Pull Ups
5 Jump Squats
Core Blast:
3 Rounds:
25 Flutter Kicks
25 Second Plank
Parkour:
5 Minute Walk
5 Minute Walk
Compound Strength:
Back Squat
5×5
Leg Press
4×10
Accessory:
4×10
3×10
Blowout Circuit:
25 Cable Pullthroughs
15 Box Jumps