Prepare the Longship: Warm up with dynamic stretches to ready your body for the voyage.

Set Your Stance: Stand with feet shoulder-width apart, like a steadfast Viking ready to row.

Load the Bar: Position the bar on your upper back, gripping it as if it were your trusty axe.

Begin the Descent: Lower into a squat as if ducking under a rival’s sword, keeping your back straight.

Rise Like Thor: Push through your heels, rising with the power of a thunderstorm to return to standing.

Remember, focus on form over weight to avoid the wrath of the squat gods. For Valhalla!

Prepare Your Longship: Warm up your chest and arms with dynamic movements to ready your muscles for the voyage ahead.

Grip Your Oars: Lie back on the bench, gripping the bar as if it were the oars of your Viking longship, hands just wider than shoulder-width.

Unleash the Kraken: Unrack the bar with a mighty lift, as if releasing the Kraken from the depths of the sea.

Battle the Sea Serpent: Lower the bar to your chest like battling Jörmungandr, the great sea serpent, keeping your elbows at a 45-degree angle.

Conquer the Waves: Press the bar upwards with the force of Thor, driving through the stormy seas back to the starting position.

Remember, Viking, form is more important than the weight you lift. Keep your movements controlled to avoid the wrath of the Norse gods. For glory and honor!

Gather Your Armor: Prepare with a warm-up to awaken the warrior within.

Set Sail: Lie on the bench, setting your feet firm like the prow of a longship.

Grasp the Sword: Grip the bar as if it were your sword, hands just beyond shoulder width.

Call Upon the Gods: Unrack the bar with the strength of Thor, keeping your eyes on Valhalla.

Challenge the Tides: Lower the bar to your chest, as steady as a ship braving the northern seas.

Conquer the Fjords: Press the bar skyward, rising like Odin’s ravens on the ascent.

Remember, Viking, honor your form as you would your ancestors. It is the path to glory and gains!

Prepare the Longship Deck: Warm up your back and shoulders with dynamic stretches, readying them for the rowing ahead.

Grasp the Oar: Stand with feet shoulder-width apart, bend at the hips, and grip the barbell as if it were the oar of your mighty Viking ship.

Row Against the Current: Pull the barbell towards your waist, keeping your elbows close to your body as if rowing against the fierce northern seas.

Conquer the Waves: Lower the barbell with control, as if resisting the pull of the ocean’s depths, preparing for another powerful row.

Remember, Viking, maintain a strong and stable core throughout the journey to avoid the wrath of the sea gods. For strength and honor!

Prepare the Longship: Warm up your chest and shoulders with dynamic stretches, readying them for the voyage.

Set the Sails: Adjust the cables to chest height, as if setting the sails of your Viking longship.

Grip the Oars: Stand in the center, gripping the handles with a warrior’s resolve, palms facing forward.

Brace Against the Storm: With a slight bend in your elbows, brace your core as if steadying against fierce winds.

Conquer the Seas: Bring the handles together in an arc, like drawing your swords to conquer the seas.

Return to Shore: Slowly return to the starting position, feeling the pull of the ocean’s resistance.

Remember, Viking, maintain a strong stance and controlled movements to ensure victory in your quest for strength. For honor and gains!

Prepare for the Voyage: Warm up your shoulders with dynamic stretches, readying them for the journey ahead.

Face the Fjords: Stand facing the cable machine, as if looking out over the vast Nordic fjords.

Grasp the Handles: Grip the cable handles with determination, as if they were the reins of your warhorse.

Brace for Battle: With a slight bend in your elbows, brace your core as if preparing to hold the line in battle.

Unleash the Valkyries: Extend your arms out to the sides, like the wings of Valkyries descending upon the battlefield.

Return with Honor: Slowly bring your arms back to the starting position, maintaining tension as if drawing back the bowstring of a longbow.

Remember, Viking, perform your flyes with control and precision to ensure victory in your quest for strength. For honor and gains!

Gather Your Strength: Warm up your body with dynamic stretches, readying your muscles for the heavy lifting ahead.

Stand Firm: Position your feet hip-width apart, as stable as a Viking standing his ground in battle.

Grip Your Sword: Bend at the hips and knees, and grip the barbell as if it were your weapon, hands just outside your legs.

Summon the Gods: Brace your core and keep your back straight, invoking the power of the gods as you prepare to lift.

Lift the World: Drive through your heels, lifting the barbell as if hoisting the world tree, Yggdrasil, keeping it close to your body.

Stand Tall: Reach full standing position with shoulders back, as proud as a warrior returning victorious from battle.

Return with Honor: Lower the barbell back to the ground with control, ready to rise again like the sun after Ragnarök.

Remember, Viking, respect the weight as you would your opponent, and honor your form to avoid the curse of injury. For strength and glory!

Prepare Your Longship: Warm up your arms with dynamic stretches, readying them for the voyage.

Grasp the Hilt: Sit down and grip a dumbbell as if it were the hilt of your sword, elbow planted firmly against your knee.

Summon the Might of Thor: Curl the weight upward, focusing all your might as if summoning the power of Thor.

Battle the Frost Giants: Lower the dumbbell with control, as if resisting the mighty push of a frost giant.

Remember, Viking, focus on the form and concentration of your movement to ensure victory in your quest for mighty biceps. For strength and honor!

Prepare for the Voyage: Warm up your shoulders with dynamic stretches, readying them for the journey ahead.

Stand Like a Shieldmaiden: Stand with feet shoulder-width apart, a dumbbell in each hand, as if preparing to defend your Viking clan.

Hinge at the Hips: Bend forward at the hips, back straight, as if peering over the bow of your longship.

Wings of the Raven: With a slight bend in your elbows, raise the dumbbells to the side, like the wings of Odin’s ravens taking flight.

Return with Honor: Lower the dumbbells with control, as if gently laying your shield down after a victorious battle.

Remember, Viking, perform your flyes with precision and control, as the path to Valhalla is earned through strength and honor! For glory and gains!

Ready the Longship: Warm up with dynamic stretches, preparing your body for the voyage ahead.

Secure Your Position: Sit on the decline bench, securing your legs under the pads as if bracing against the rolling waves.

Grasp Your Shield: Place your hands across your chest or behind your head, ready as if holding a shield in defense.

Face the Sea Serpent: Lean back until your back is just above the bench, like staring down the maw of Jörmungandr.

Rise to Battle: Engage your core and sit up, as if rising to meet the challenge of battle, breathing out on the ascent.

Withstand the Storm: Lower back down with control, keeping your abs engaged as if withstanding the fierce Nordic storms.

Remember, Viking, to keep your movements controlled and deliberate, as the path to Valhalla is earned through strength and discipline. For honor and might!

Prepare the Longship: Warm up with dynamic stretches, readying your muscles for the rowing ahead.

Stand Firm on Deck: Plant your feet shoulder-width apart, as if standing firm on the deck of a Viking longship.

Grasp the Oar: Bend at the hips and knees, and grip the dumbbell as if it were the oar of your mighty vessel.

Row Through the Storm: Pull the dumbbell towards your waist, retracting your shoulder blade as if rowing through a fierce storm.

Resist the Sea’s Pull: Lower the dumbbell with control, as if resisting the pull of the treacherous sea, preparing for another powerful row.

Remember, Viking, maintain a strong core and flat back throughout your journey to avoid the wrath of the sea gods. For strength and honor!

Prepare the Longship: Warm up with dynamic stretches, readying your legs for the journey.

Grasp Your Axes: Stand with feet shoulder-width apart, a dumbbell in each hand, as if they were your trusty axes.

Step Forward into Battle: Take a long step forward with one leg, bending both knees as if preparing to strike down your foes.

Conquer the Land: Drive through the heel of your front foot, rising up with the strength of a warrior claiming new territory.

Continue the March: Step forward with the other leg, continuing your march across the battlefield.

Remember, Viking, maintain your balance and form as you lunge forward, for it is the path to strength and honor in the halls of Valhalla! For glory and gains!

Prepare Your Longship: Warm up your chest and arms with dynamic stretches, readying them for the voyage.

Choose Your Shields: Select dumbbells as if choosing the shields that will protect you in battle.

Lie on the Deck: Lie flat on the bench, feet planted firmly as if on the sturdy deck of a Viking ship.

Grip the Hammers of Thor: Grip the dumbbells with the might of Thor, palms facing forward, ready to strike.

Battle the Frost Giants: Press the dumbbells skyward as if pushing against the mighty Frost Giants, locking out at the top.

Return with Honor: Lower the dumbbells to the sides of your chest, controlled and steady as a ship braving the northern seas.

Remember, Viking, perform each rep with the courage of a warrior and the wisdom of Odin to avoid the curse of injury. For strength and glory!

Prepare the Longship: Warm up your chest and shoulders with dynamic stretches, readying them for the voyage.

Choose Your Shields: Select dumbbells as if choosing the shields that will protect you in battle.

Lie on the Deck: Lie flat on the bench, feet planted firmly as if on the sturdy deck of a Viking ship.

Grip the Hammers of Thor: Grip the dumbbells with the might of Thor, palms facing forward, ready to strike.

Battle the Frost Giants: Bring the dumbbells together in a wide arc, as if embracing the world tree Yggdrasil, feeling the stretch in your chest.

Return with Honor: Lower the dumbbells back to the starting position, controlled and steady as a ship braving the northern seas.

Remember, Viking, perform each rep with the courage of a warrior and the wisdom of Odin to avoid the curse of injury. For strength and glory!

Prepare the Drakkar: Warm up your chest and shoulders with dynamic stretches, readying them for the voyage.

Set the Angle of Attack: Adjust the bench to a 30–45-degree angle, as if setting the angle of your ship’s sails against the wind.

Choose Your Weapons: Select dumbbells as if choosing the finest steel for battle.

Lie in Wait: Lie back on the bench, planting your feet firmly as if bracing against the rolling waves.

Grip the Handles of Fate: Grip the dumbbells with a neutral grip, palms facing each other, as if they were the handles of your shield.

Unleash the Valkyries: With a slight bend in your elbows, open your arms wide as if summoning the Valkyries from the skies.

Embrace Valhalla: Bring the dumbbells together above your chest, as if drawing the wings of victory to embrace the glory of Valhalla.

Remember, Viking, perform each rep with the precision of an archer and the control of a chieftain to avoid the curse of injury. For strength and honor!

Prepare Your Arsenal:

Grab two dumbbells, as mighty as Thor’s hammers.

Set your bench to a 60-degree incline, like the prow of a Viking ship facing the horizon.

Embark on the Voyage:

Sit back on your bench, planting your feet firmly like roots in the earth.

Let your arms hang at your sides, holding the dumbbells with a neutral grip, as if readying your oars.

Conquer the Waves:

With the power of a storm, curl the weights toward your shoulders, keeping your elbows pinned like the mast in a gale.

Feel the might of the gods as you squeeze your biceps at the top, like the grip of a warrior’s handshake.

Return to the Homelands:

Lower the dumbbells slowly, controlling the descent as your ship returns to calm waters.

Your arms should fully extend, ready for the next battle against the iron.

Ascend the Captain’s Throne:

Stand before the Captain’s Chair, as if it were the high seat of a Viking chieftain.

Grip the Handles:

Grasp the chair’s handles firmly, like the oars of a dragon-headed longship.

Raise the Shields:

Lift your knees towards your chest, as if hoisting a shield against a barrage of arrows.

Hold the Line:

Keep your core braced, as solid as the walls of a Norse fortress.

Return with Honor:

Lower your legs slowly, with the control of a seasoned warrior.

Perform this ritual in sets of valor, and your core shall be as formidable as the legendary Midgard Serpent!

Prepare the Longship’s Rigging:

Approach the pull-up bar as if it were the rigging of a mighty Viking longship.

Stand tall, with the spirit of a warrior ready to climb to glory.

Grasp the Oars of Midgard:

Grip the parallel bars with palms facing each other, as if seizing the oars for a raid.

Summon the Strength of the Allfather:

Engage your core and back, invoking the power of Odin to steady your ascent.

Ascend to the Heavens:

Pull yourself up with a smooth motion, as if rising to meet the Valkyries in flight.

Conquer the Skies:

Rise until your chin is above the level of the bar, showing your worthiness to enter Valhalla.

Return to the Earthly Realm:

Lower yourself with control, as a respectful nod to the realms below.

Repeat this feat for as many reps as your warrior heart desires, building the strength to face any challenge, just as the Vikings did in their time!

Select Your Weapon:

Choose your dumbbells as if selecting the finest steel from the blacksmith.

Lie on the Shield Wall:

Lie back on the bench, your body straight as the longboats that sail the fjords.

Raise the Mjölnir:

Hold the weights above you with arms extended, as if raising Thor’s hammer to the skies.

Crush the Skull of Jörmungandr:

Lower the weights towards your ears, elbows fixed, as if bringing down your hammer on the serpent’s skull.

Return to the Heavens:

Extend your arms, pushing the weights back up, as if sending the beast’s spirit to the heavens.

Repeat this ritual, and your arms shall grow strong enough to row you to the halls of Valhalla!

Prepare the Smith Machine Anvil:

Approach the Smith Machine as if it were the anvil of the gods, ready to forge your calves into steel.

Set Your Stance:

Stand beneath the bar with feet shoulder-width apart, like a Viking standing firm against the storm.

Lift the World Tree:

Unrack the bar with the strength of Yggdrasil, the World Tree, pressing through the balls of your feet.

Challenge the Mountain Giants:

Raise your heels as if trying to push the heavens higher, standing on your toes like the peaks of mighty mountains.

Return to Midgard:

Lower your heels back down as if touching down on the earthly realm, feeling the stretch in your calf muscles.

Perform this ritual in sets of 10-12, and your calves shall grow as mighty as the mythical beasts of lore!

Prepare the Smithy:

Approach the tricep pushdown machine as if it were the forge in a Viking smithy.

Select Your Rope:

Choose the rope attachment as if selecting the strongest rope to tether your longship.

Stand Firm:

Stand with your feet planted like the roots of Yggdrasil, ready to withstand the might of the seas.

Grip the Handles:

Grip the rope with an overhand grip as if you’re preparing to pull the oars through tumultuous waters.

Push Down the Serpent:

Push down, extending your arms fully as if you’re pushing Jörmungandr, the Midgard Serpent, back into the ocean depths.

Return with Control:

Let the rope return slowly, controlling the ascent as if easing your longship back to shore after a victorious raid.

Perform this ritual in sets worthy of a saga, and your arms shall gain the strength of Thor’s own!

Stand Before the Bifrost:

Position yourself under the pull-up bar as if it were the rainbow bridge to Asgard.

Grasp the Gjallarhorn:

Take hold of the bar with a wide grip, as if you’re Heimdall ready to sound the horn.

Summon the Might of the Aesir:

Engage your core and back, calling upon the strength of the gods.

Ascend to the Watchtower:

Pull yourself up, rising to keep watch over the realms as Heimdall does.

Survey the Nine Realms:

Reach the top of your climb, where your chin passes the bar, and gaze out over Midgard.

Return to Midgard:

Lower yourself with control, as Heimdall descends to walk among the mortals.

Perform this ancient ritual in sets of 8-12, and your back shall be as broad as the Bifrost itself!

Grasp the Hammer: Select a weight as if choosing Mjölnir.

Warrior’s Stance: Stand firm, feet apart, ready for battle.

Curl the Storm: Lift the weight with focus, as if summoning a tempest.

Control the Thunder: Lower slowly, commanding the power of the skies.

Repeat this ancient exercise and your arms shall be as strong as the thunder god’s! 

Select Your Steel: Approach the barbell as if choosing your weapon for battle, sturdy and true.

Grip of the Warrior: Grasp the bar with hands shoulder-width apart, as if preparing to row across fierce seas.

Stance of Might: Stand tall, feet planted like the roots of Yggdrasil, ready to withstand the mightiest storm.

Raise the Hammer: Curl the bar towards your chest, with the power of Thor’s lightning strike.

Conquer the Weight: As you lift, imagine hoisting the sails of your longship against the gale.

Return with Honor: Lower the barbell with control, as if docking your ship back into the calm of the fjord.

Perform this ancient lift in sets of 8-12, and your biceps shall swell with the strength of the old gods! 

Select Your Weapon:

Approach the barbell as if it were a mighty horn of ale, ready to be lifted in celebration of victory.

Grip the Horns:

Stand tall and grasp the bar with an overhand grip, as if seizing the horns of a great beast.

Brace for Glory:

Plant your feet firmly like the roots of Yggdrasil, ready to withstand the might of the gods.

Raise the Horns:

With the strength of Thor, lift the barbell upward, as if offering a toast to the heavens.

Stand Proud:

Raise until your arms are parallel with the ground, like the wings of Valkyries in flight.

Lower with Honor:

Return the barbell to the starting position with control, as if laying down your weapon after a noble duel.

Perform this ancient lift in sets of 8-12, and your shoulders shall be as broad as the gates of Valhalla!

Prepare the Battleground:

Approach the cable machine as if it were the forge of dwarves, where mighty weapons are crafted.

Select Your Shield:

Choose the appropriate weight as if picking a shield that’s sturdy yet allows for swift movement in battle.

Grip the Handle:

Grasp the cable handle firmly, as if it were the hilt of your sword, ready for combat.

Brace for Battle:

Stand with feet shoulder-width apart, body slightly leaning forward, as if bracing against the charge of a mythical beast.

Raise Your Shield:

With the strength of a Valkyrie, raise your arm to the side, keeping it straight, as if lifting your shield to protect from a volley of arrows.

Return with Finesse:

Lower your arm back down with control, as if steadying your stance after deflecting a fierce blow.

Perform this ancient exercise in sets of 8-12, and your shoulders shall be as broad as the wings of dragons!

Select Your Mjölnirs:

Choose your dumbbells as if selecting the mightiest hammers forged in the heart of a dying star.

Stand in the Stance of the Aesir:

Stand with feet shoulder-width apart, as firm as the roots of the World Tree, Yggdrasil.

Wield the Hammers of the Gods:

With a dumbbell in each hand, let them hang at your sides, palms facing inwards, ready to channel the power of thunder.

Battle the Frost Giants:

Curl one dumbbell towards your shoulder, rotating your wrist so that your palm faces up at the top, as if striking down a frost giant with a single, mighty blow.

Return from Valhalla:

Lower the dumbbell back to your side, rotating your wrist back to neutral, as if sheathing your weapon after a victorious duel.

Alternate Your Might:

Repeat with the other arm, showing the balance in strength that Odin himself would envy.

Perform this ancient exercise in sets of 8-12, and your arms shall grow as strong as the Bifrost itself, connecting the realms of man and gods! 

Select Your Stones:

Choose your dumbbells as if selecting the heaviest stones to fortify Asgard’s walls.

Stand in the Might of Thor:

Stand with feet shoulder-width apart, as sturdy as the Bifrost itself.

Grip the Handles of Mjölnir:

Hold the dumbbells at your sides, palms facing inward, ready to lift the skies.

Shrug Off Jörmungandr’s Grip:

Lift your shoulders towards the heavens, as if shrugging off the mighty sea serpent.

Lower with the Wisdom of Odin:

Slowly bring your shoulders back down, as if calming the stormy seas with a wise word.

Perform this ancient lift in sets of 8-12, and your traps shall rise like the mountains of Midgard!

Select Your Stones:

Choose dumbbells as if selecting stones for building a mighty mead hall.

Stand Firm on the Deck:

Stand with feet shoulder-width apart, as stable as a Viking longship on calm seas.

Grip the Handles of Fate:

Hold the dumbbells at your sides, palms facing inward, as if gripping the oars of destiny.

Lift with the Strength of Thor:

Raise the weights to the side, keeping your arms straight, as if lifting your shield in battle.

Lower with the Precision of Odin:

Slowly bring the weights down, as if lowering your shield after a victorious clash.

Perform this ancient lift in sets of 8-12, and your shoulders shall rise like the mountains of Jotunheim!

Prepare for Battle:

Stand tall with feet shoulder-width apart.

Imagine you’re on a Viking longship, ready to raid and conquer.

Load Your Weapon (Barbell):

Load the barbell with an appropriate weight.

Grip it with an underhand (supinated) grip.

Board the Longship (Bench):

Straddle a flat bench.

Lean forward, chest against the bench.

Row Like a Viking:

Keep upper arms stationary against the bench.

Curl the barbell toward your forehead.

Imagine pulling an oar on your Viking ship.

Squeeze and Hold:

At the top, squeeze your biceps hard.

Feel the burn—the fire of battle within.

Lower the Anchor:

Lower the barbell back down.

Repeat for glory!