Jon bernthal
workout Routine
Bonus PDF File
By: Mike Romaine
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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.
Jon Bernthal
Workout Routine
Training Volume:
4-5 Days
Day One: Bench Press
Warm Up:
10 Minute Jog
Workout:
Bench Press
5×10
Close Grip Bench Press
3×10
Incline Press
3×10
Overhead Tricep Extension
3×10
Circuit:
3 Rounds
1 Minute Heavy Bag
25 Double-Unders (Sub 3 Jump Ropes)
25 Push Ups
Day Two: Squats
Warm Up:
10 minute jog
Workout:
Back Squat
5×10,8,5,5,3
Calf Raises
3×15
Leg Press
3×10
Hamstring Curls
3×10
Circuit:
60 Second Heavy Bag
50 Box Jumps
40 Sit Ups
30 Front Squats
20 Burpees
10 Pull Ups
Day Three: Cardio and Bodyweight
Cardio Options:
3 Mile Run
10 Mike Bike
60 minute steady Elliptical
Bodyweight Movements:
3×10 Pull Ups
3×15 Dips
3×25 Push Ups
Day Four: Military Press
Warm Up:
10 minute jog
Workout:
Military Press
5×10
Dumbbell Shrugs
3×10
Arnold Press
3×10
Shoulder Front Raises
3×10
Circuit:
4 Rounds
400m sprint
15 Clean and Presses
2 minute Heavy Bag
10 Wall Balls
Day Five: Deadlift
Warm Up:
10 minute jog
Workout:
Deadlift
5×10,8,5,3,1
Preacher Curls
3×10
Lateral Pull Downs
3×10
Dumbbell Rows
3×10
Circuit:
12 minute Tabata (20 second on a movement, 10 second break, and onto the next)
Light Deadlift
Box Jump (or Step Up)
Pike Push Up (or Pull Ups)