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Day 4: Baldr's Invincibility, Your Indomitable Physique with the Aesir Ascendance Program

Day 4: Baldr's Invincibility, Your Indomitable Physique with the Aesir Ascendance Program
Photo by Danielle Cerullo / Unsplash

Today's workout is inspired by Baldr, the Norse god known for his invincibility. Our routine focuses on exercises designed to sculpt a robust and indomitable physique, starting with an Incline Dumbbell Bench-Press sequence and moving to High-to-Low Cable Flyes and a Narrow-Grip Bench Press. The final segment, our Triceps Circuit, will push your upper body to its limits, but remember Baldr's resilience.

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
Incline Dumbbell Bench-Press 4 sets of 6 reps at 45 degree incline. 4 sets of 6 reps at 30 degree incline. Start on a 45 degree incline. Perform 6 reps, reduce incline to 30 degrees, perform another 6 reps
Incline Dumbbell Bench-Press 4 sets of 6 reps at 30 degree incline. 4 sets of 6 reps at 15 degree incline. 4 sets of 6 reps at 0 degree incline. Start on a 30 degree incline. Perform 6 reps, reduce incline, perform another 6 reps, and then perform 6 reps from a flat bench
High-to-Low Cable Flyes 4 sets of 10 reps
Narrow-Grip Bench Press 4 sets of 10 reps
Triceps Circuit
Triceps Push-Downs 4 sets of 8 reps
Triceps Dips 4 sets of 8 reps
Narrow Push-Ups 4 sets of 8 reps
Flexibility Work: static stretching, foam roll

Incline Dumbbell Bench-Press
https://exrx.net/WeightExercises/PectoralClavicular/DBInclineBenchPress

Incline Dumbbell Bench-Press
https://exrx.net/WeightExercises/PectoralClavicular/DBInclineBenchPress

High-to-Low Cable Flyes
https://exrx.net/WeightExercises/PectoralSternal/CBStandingFly

Narrow-Grip Bench Press
https://exrx.net/WeightExercises/Triceps/BBCloseGripBenchPress

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

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

Narrow Push-Ups
https://exrx.net/WeightExercises/Triceps/BWCloseGripPushup