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    Thanos PDF

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    Thanos PDF

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    Thanos PDF

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    of 9

    The THanos

    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.
    The Thanos
    Workout Routine:
    Training Volume:

    5-6 days per week

    Explanation:

    We’re talking about THANOS here! This routine is pretty brutal. BUT, it’s effective and
    will leave you sore and wanting more. There are 5 days of programmed training, and
    the other 1-2 days can be added as activity or mixed martial arts training. All heroes
    should know how to defend themselves.

    What you need to know:

    A Superset means you’re performing those movements back to back. If a movement is


    part of “Superset 1” it’s part of the grouping of movements in that superset and you
    perform them back to back and then proceed to break and do another set [of those
    movements] after.

    HIIT stands for High Intensity Interval Training. Do one minute ON (sprint 6-10mph)
    and one minute OFF (walk 2.5-3.3mph) for 25 minutes. That means you go back and
    forth every minute for the duration. On, off, on, off, etc.

    When lifting your initial lifts/compounds (especially), you should be using pyramid
    training.

    Everyday Warm up and Cardio:


    -15 min HIIT(whatever cardio)
    -Samson stretch: 3X10-circuit 1

    -Overhead squat: 3X10(broomstick)-circuit 1

    -Sit Up: 3X10-circuit 1

    -Back extension: 3X10-circuit 1

    -Pull up: 3X10-circuit 1

    -Dips: 3X10-circuit 1

    Day 1: Bench and Bear


    -Bench Press: 12, 10, 8, 5, 3, 1

    -Military Press: 3X10-super set 1

    -Chest Flyes: 3X10-super set 1

    -DB Bench Press: 3X10-drop set to 0

    -Jump Rope: 3X1 min-circuit 1

    -Man Makers: 3X10-circuit 1

    -Weighted Shadow Box: 3X1 min-circuit 1

    -Crunches: 3X40-circuit 2

    -Leg Raises: 3X10-circuit 2


    -Bicycle crunches: 3X40-circuit 2

    -Plank: 3X1 min-circuit 2

    -Do you have the (infinity) stones WODs:

    -Bear complex: 5X7

    For time

    Day 2: Deadlifts and WOD


    -Deadlift: 12, 10, 8, 5, 3, 1

    -Barbell Shrugs: 3X10(hold)-super set 1

    -Cable Row: 3X10-super set 1

    -Lat Pull downs: 3X10-drop set to 0

    -Jump Rope: 3X1 min-circuit 1

    -Man Makers: 3X10-circuit 1

    -Heavy Bag: 3X1 min-circuit 1

    -Crunches: 3X40-circuit 2

    -Leg Raises: 3X10-circuit 2

    -Bicycle crunches: 3X40-circuit 2


    -Plank: 3X1 min-circuit 2

    -Do you have the (infinity) stones WODs:

    -7-min burpees(score)

    Day 3: Squats and WOD


    -Squats: 12, 10, 8, 5, 3, 1

    -Arnold Press: 3X10-super set 1

    -Leg Press: 3X10-super set 1

    -Calf Raises: 3X10-drop set to 0

    -Jump Rope: 3X1 min-circuit 1

    -Man Makers: 3X10-circuit 1

    -Weighted Shadow Box: 3X1 min-circuit 1

    -Crunches: 3X40-circuit 2

    -Leg Raises: 3X10-circuit 2

    -Bicycle crunches: 3X40-circuit 2

    -Plank: 3X1 min-circuit 2

    -Do you have the (infinity) stones WODs:


    -DT: -Deadlift: 5X12(155)

    -Hang Clean: 5X9(155)

    -Push Jerk: 5X6(155)

    For time

    Day 4: Man Makers and WOD


    -DB Bicep Curls: 3X10-drop set to 0

    -Skull Crushers: 3X10-super set

    -Preacher Curls: 3X10-super set

    -Tricep Kickbacks: 3X10-drop set to 0

    -Jump Rope: 3X1 min-circuit 1

    -Man Makers: 3X10-circuit 1

    -Heavy Bag: 3X1 min-circuit 1

    -Crunches: 3X40-circuit 2

    -Leg Raises: 3X10-circuit 2

    -Bicycle crunches: 3X40-circuit 2

    -Plank: 3X1 min-circuit 2


    -Do you have the (infinity) stones WODs:

    -Annie: -Double unders: 50,40,30,20,10

    -Sit ups: 50,40,30,20,10

    For time

    The (Infinity) Gauntlet WOD:


    -10 burpees

    -10 thrusters(95)

    -10 pull ups

    -10 power snatches(95)

    -10 toes to bar

    -10 power cleans(95)

    -20 box jumps

    -10 power cleans(95)

    -10 toes to bar

    -10 power snatches(95)

    -10 pull ups


    -10 thrusters(95)

    -10 burpees

    For time

    This workout is to keep testing yourself to see if your improving your time
    and fitness.

    Bonus 1-2 Days: Activity and


    MMA
    All heroes (and villains) 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.

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