2 min read

Day 1: Aesir Ascendance Begins

Day 1: Aesir Ascendance Begins
Photo by Ivan Pergasi / Unsplash

Embark on your journey to a superhuman physique with our Aesir Ascendance program. Today is all about harnessing the strength of Thor with an upper body routine that would make the God of Thunder himself proud. Our focus is on developing your chest and shoulder muscles, using a blend of traditional and innovative exercises. The Barbell Bench Press and Dumbbell Shoulder Presses will test your power, while the Cuban Press and our challenging Triceps Superset will push your muscles to the limit. Remember, every rep brings you one step closer to your ultimate physique. Be persistent, push through, and let your ascendance begin!

It's going to be an intense ride, but remember, the road to greatness is forged through perseverance. If you're joining us on this journey, let's connect! Reach out on social media to share your progress, ask questions, or just to say hello.

The Workout

Workout Reps and Sets Notes
Warm-Up: dynamic stretch, foam roll
Barbell Bench Press 4 sets of 5 reps Perform 5 reps with 60% of W1RM, 5 reps with 65%, and 2 sets of 5 reps with 75%
Dumbbell Shoulder Press 4 sets of 10 reps
Behind-The-Neck Press 4 sets of 10 reps
Cuban Press 3 sets of 10 reps
Superset
Triceps Dips 3 sets of 10 reps
Triceps Push-Downs 3 sets of 12 reps
Shoulder Circuit
Lateral Raise 4 sets of 8 reps
Front Raise 4 sets of 8 reps
Rear Flyes 4 sets of 8 reps
Barbell Overhead Press 4 sets of 8 reps
Flexibility Work: static stretching, foam roll

Barbell Bench Press
https://exrx.net/WeightExercises/PectoralSternal/BBBenchPress

Dumbbell Shoulder Press
https://exrx.net/WeightExercises/DeltoidAnterior/DBShoulderPress

Behind-The-Neck Press
https://exrx.net/WeightExercises/DeltoidAnterior/BBBehindNeckPress

Cuban Press
https://www.myworkouts.io/exercise/cuban-press/69387

Triceps Dips
https://exrx.net/WeightExercises/Triceps/BWTriDip

Triceps Push-Downs
https://exrx.net/WeightExercises/Triceps/CBPushdown

Dumbbell Lateral Raise
https://exrx.net/WeightExercises/DeltoidLateral/DBLateralRaise

Dumbbell Front Raise
https://exrx.net/WeightExercises/DeltoidAnterior/DBFrontRaise

Dumbbell Rear Flyes (Rear Lateral Raise)
https://exrx.net/WeightExercises/DeltoidPosterior/DBRearLateralRaise

Barbell Overhead Press (Military Press)
https://exrx.net/WeightExercises/DeltoidAnterior/BBMilitaryPress