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    Teenage Mutant Ninja Turtles

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    Rager Unip
    This document provides a 5 day per week workout routine for teenage mutant ninja turtles. The routine includes 3 days of weightlifting combined with 2 days of calisthenics and agility training. Each day focuses on different muscle groups and includes exercises, sets, and reps. Bonus training in activities like MMA and parkour is also recommended.

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    © All Rights Reserved
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    Teenage Mutant Ninja Turtles

    Uploaded by

    Rager Unip
    107 views10 pages
    This document provides a 5 day per week workout routine for teenage mutant ninja turtles. The routine includes 3 days of weightlifting combined with 2 days of calisthenics and agility training. Each day focuses on different muscle groups and includes exercises, sets, and reps. Bonus training in activities like MMA and parkour is also recommended.

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    New Training book

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    This document provides a 5 day per week workout routine for teenage mutant ninja turtles. The routine includes 3 days of weightlifting combined with 2 days of calisthenics and agility training. Each day focuses on different muscle groups and includes exercises, sets, and reps. Bonus training in activities like MMA and parkour is also recommended.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    107 views10 pages

    Teenage Mutant Ninja Turtles

    Uploaded by

    Rager Unip
    This document provides a 5 day per week workout routine for teenage mutant ninja turtles. The routine includes 3 days of weightlifting combined with 2 days of calisthenics and agility training. Each day focuses on different muscle groups and includes exercises, sets, and reps. Bonus training in activities like MMA and parkour is also recommended.

    Copyright:

    © All Rights Reserved
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    Download as pdf or txt
    of 10

    Tmnt

    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.
    Teenage Mutant Ninja Turtle
    Workout Routine
    Training Volume:

    5+ days per week

    Explanation:

    I’m going to program you 3 days of weightlifting combined with 2


    days of agility training and gymnastics to go with it. You’ll be
    expected to devote more time towards mixed martial arts training
    and parkour, which I will also include links for.

    Day One: Pull and Sprints


    Warm Up:

    Stretch

    20-30 minutes of sprints:

    Walk 90 seconds on 2.5-3.5 mph

    Spring 30 seconds on 6-10 mph

    Workout:
    Deadlift

    3×5 working sets (warm up to 80-90% then do your 3×5)

    Bent Over Rows (DB or BB)

    4×12

    Preacher Curls

    4×12

    Wide Grip Pull Ups

    4×12

    Dumbbell Hammer Curls

    4×12 each arm

    Face Pulls

    4×12

    Day Two: Calisthenics and


    Agility
    Warm Up:

    Stretch

    Foam Roll

    Calisthenics:

    5×10 Pull Ups

    5×10 Plank to Push Ups

    5×15 Dips

    5×15 Sit Ups

    5×15 Air Squats

    5×20 Push Ups

    5×20 Lunges (10 each leg)

    Agility Training:

    3 Rounds for Time:

    100 Jump Ropes


    10 One Arm Dumbbell Snatches Each Arm

    15 Box Jumps

    10 Kettlebell Swings

    60 seconds of battle ropes

    Day Three: Push and Sprints


    Warm Up:

    Stretch

    20-30 minutes of sprints:

    Walk 90 seconds on 2.5-3.5 mph

    Spring 30 seconds on 6-10 mph

    Workout:

    Bench Press

    3×5 working sets (warm up to 80-90% then do your 3×5)

    Dumbbell Chest Flys


    4×12

    Overhead DB Tricep Extension

    4×12

    Incline Press (Hammer/DB/BB)

    4×12

    Cable Kickbacks

    4×12 each arm

    Weighted Dips (or Machine)

    4×12

    Day Four: Calisthenics and


    Agility
    Warm Up:

    Stretch

    Foam Roll
    Calisthenics:

    5×10 Pull Ups

    5×10 Plank to Push Ups

    5×15 Dips

    5×15 Sit Ups

    5×15 Air Squats

    5×20 Push Ups

    5×20 Lunges (10 each leg)

    Agility Training:

    5 Rounds for Time:

    10 Double Unders

    50 ft Heavy Farmers Carry

    10 Power Cleans

    50 ft Light Weighted Lunges


    Day Five: Legs and Sprints
    Warm Up:

    Stretch

    20-30 minutes of sprints:

    Walk 90 seconds on 2.5-3.5 mph

    Spring 30 seconds on 6-10 mph

    Workout:

    Back Squats

    3×5 working sets (warm up to 80-90% then do your 3×5)

    Leg Press

    4×12

    Hamstring Curls

    4×12

    Leg Extension
    4×12

    Weighted Lunges

    4×12 each arm

    Glute Bridges

    4×12

    Bonus Training: Activity,


    Parkour and MMA
    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!

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