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    Dio Brando Workout PDF

    Uploaded by

    Sirine Boussama

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
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    of 10

    DIO BRANDO 

    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.

     
    DIO BRANDO 
    WORKOUT ROUTINE 
    Training Volume: 

    5+ days per week 

    Explanation: 

    We’re going to be focusing in on strength and speed for this one, but I’ll also 
    give you some extra training for endurance and senses. These will come in 
    after your initial 5 weight training days that are focused around building 
    SuperHuman Strength! 

    Want To Upgrade This Workout? 

    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. 

    Dio Brando Workout: Sample Workout Schedule 


    Monday​: Bench Press Focus 

    Tuesday​: Squat Focus 

    Wednesday​: Speed Training 

    Thursday​: Overhead Press Focus 


    Friday​: Deadlift Focus 

    Saturday​: Extra Training Options or OFF Day 

    Sunday​: Extra Training or OFF Day if none were taken 

    Dio Brando Workout: Bench Press Focus 


    Warm Up: 

    Incline Walk 5-10 Minutes 

    Compound​: 

    Barbell Bench Press 

    5×12,10,8,5,3 

    Accessory Work: 

    Close Grip Bench 

    4×12,10,8,6 

    Incline Dumbbell Bench 

    4×12,10,8,6 

    Reverse Grip Tricep Cable Pushdown 

    3×10 

    Cable Chest Flyes 


    3×10 

    Weighted Dips 

    4×12 

    Blowout: 

    3 Rounds: 

    15 Close Push Ups 

    25 Standing Incline DB Chest Flyes 

    15 Overhead DB Extension 

    25 Push Ups 

    Dio Brando Workout: Squat Focus 


    Warm Up: 

    Incline Walk 5-10 Minutes 

    Compound​: 

    Barbell Squats 

    5×12,10,8,5,3 

    Accessory Work: 

    Leg Press 
    4×12,10,8,6 

    Front Squats 

    4×12,10,8,6 

    Hamstring Curl Machine 

    3×10 

    Barbell Lunges 

    3×10 

    Glute Bridges 

    4×12 

    Blowout: 

    3 Rounds: 

    15 Cable Pullthroughs 

    26 Jumping Lunges 

    15 Goblet Squats 

    26 Bulgarian Split Squats 

    Dio Brando Workout: Overhead Press Focus 


    Warm Up: 
    Incline Walk 5-10 Minutes 

    Compound​: 

    Barbell Overhead Press 

    5×12,10,8,5,3 

    Accessory Work: 

    Seated Arnold Press 

    4×12,10,8,6 

    Barbell Shrugs 

    4×12,10,8,6 

    Barbell Upright Rows 

    3×10 

    Plate Front Raises 

    3×10 

    Push Ups 

    4×25 

    Blowout: 

    3 Rounds: 
    15 Standing DB Side Raises 

    25 Standing DB Front Raises 

    15 Kettlebell Swings 

    25 Second Battle Ropes 

    Dio Brando Workout: Deadlift Focus 


    Warm Up: 

    Incline Walk 5-10 Minutes 

    Compound​: 

    Deadlift 

    5×12,10,8,5,3 

    Accessory Work: 

    Wide Grip Lateral Pulldown 

    4×12,10,8,6 

    Barbell Bent Over Rows 

    4×12,10,8,6 

    Lateral Raises w/ Cable or DB 

    3×10 
    DB Bent Over Rows (Alternating Arms) 

    3×10 

    Weighted Chin Ups 

    4×10 

    Blowout: 

    3 Rounds: 

    15 Wide Push Ups 

    25 Face Pulls 

    15 Push Ups 

    25 Straight Arm Pushdowns 

    Dio Brando Workout: Speed Training 


    Use Speed Training From: 

    ● Kid Flash Routine 

    Dio Brando Workout: Extra Training Options 


    **These options are in no specific order** 

    Option One: Sprints 


    20-30 Minutes of Sprints: 

    ● 30 Second Sprint 8-10 mph 


    ● 1 Minute 30 Second Cooldown Walk 2-3.5 mph 

    Option Two: Parkour 

    Use Parkour Training From: 

    ● Academy​ Member Felix’s ​Nightrunner Parkour Workout 

    Option Three: Long Distance Endurance Training 

    Long Distance Running: 

    ● 3-5 Mile Run 

    Option Four:  

    Use MMA Training From: 

    ● Daredevil​, ​Deathstroke​, ​Sagat​, or ​Moon Knight 

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