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goku

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.
Goku
Workout Routine:
Training Volume:

6 days per week

Explanation:

We’re going to have 4 days of typical weight lifting and then 2


days made up of calisthenics and cardio.

Day One: Goku Chest and


Triceps
Warm Up:

Stretch

Jog 800m

Workout:

Bench Press

4×12
Tricep Overhead Extension

4×12

Incline Bench Press

4×12

Tricep Pushdowns

4×12

Dips

4×25

Goku Circuit:

4 Rounds for Time:

400m jog

25 Plank to Push Ups

20 Clean and Press

15 Double Unders
10 Thrusters

5 Box Jumps

Day Two: Hyperbolic Time


Chamber
Warm Up:

Stretch

Cardio:

30-60 min of varied cardio

Calisthenics:

200 Air Squats

150 Sit Ups

150 Push Ups

100 Dips

100 Lunges
75 Pull Ups

75 Leg Raises

Day Three: Goku Back and


Biceps
Warm Up:

Stretch

Jog 800m

Workout:

Deadlift

4×12

Bicep Curls

4×12

Lateral Pulldowns

4×12
Cable Rows

4×12

Chin Ups

4×25

Goku Circuit:

4 Rounds for Time:

400m jog

25 Plank to Push Ups

20 Clean and Press

15 Double Unders

10 Thrusters

5 Box Jumps

Day Four: Hyperbolic Time


Chamber
Warm Up:

Stretch

Cardio:

30-60 min of varied cardio

Calisthenics:

200 Air Squats

150 Sit Ups

150 Push Ups

100 Dips

100 Lunges

75 Pull Ups

75 Leg Raises

Day Five: Goku Shoulders and


Traps
Warm Up:

Stretch

Jog 800m

Workout:

Military Press

4×12

Dumbbell Shrugs

4×12

Dumbbell Front Raises

4×12

One Arm Dumbbell Snatches

4×12

Push Ups

4×25
Goku Circuit:

4 Rounds for Time:

400m jog

25 Plank to Push Ups

20 Clean and Press

15 Double Unders

10 Thrusters

5 Box Jumps

Day Six: Goku Rest and Rice


Rest Day.

Eat some rice and protein.

Have fun.

Day Seven: Goku Legs and


Calves
Warm Up:

Stretch

Jog 800m

Workout:

Squats

4×12

Calf Raises

4×12

Leg Press

4×12

Hamstring Curls

4×12

Weighted Step Ups

4×12
Goku Circuit:

4 Rounds for Time:

400m jog

25 Plank to Push Ups

20 Clean and Press

15 Double Unders

10 Thrusters

5 Box Jumps

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