The Duke Nukem Workout

First off, I'm going to begin this post with a shoutout to Nerd Forum.  If you need me to explain what it is...well...  Anyway, I joined up a few days ago, it's an AWESOME little forum, and the people are quite pleasant.  Go register and say hi!  My username there is, of course, DaRatmastah.

ALRIGHT, SISSIES, IT'S TIME TO GET IN DUKE NUKEM SHAPE!!


First off, we don't need no freakin' cardio here!  You know what Duke Nukem Cardio is?  FACEPUNCHING SOME FREAKIN' ALIENS!  If you really want some cardio, I guess you could go ahead and grab a punching bag, to practice FACEPUNCHING!  Also kicking.  The Mighty Boot must remain ever-honed to perfection.

I would recommend eating a HUGE AMOUNT of food, since we're trying to get HUGE.  Probably something like the Big Guy Diet.  Remember, if flexing your biceps around some ugly pig's neck doesn't pop his damn head off, then you just aren't eating and lifting enough!

Now let's see what equipment you're gonna need!

Equipment:
Weight bench
Squat rack
Barbell with weight plates
Dumbells with weight plates

Strength Workout A:
3x10 Bent-over Row(barbell or dumbells)
3x10 Military Press(barbell or dumbells)
3x10 Shoulder Shrugs(dumbells)
3x10 Bicep Curls(dumbells)

Strength Workout B:
3x10 Bench Press(barbell or dumbells)
3x10 Incline Bench Press(barbell or dumbells)
3x10 Behind the Neck Press(barbell)
3x10 Triceps Extension(dumbells)

Strength Workout C:
3x10 Back Squat(barbell)
3x10 Straight Legged Deadlifts(barbell or dumbells)
3x10 Standing Calf Raise(dumbells)
3x10 Trunk Twists(weight plate)
3x10 Oblique Side Bends(dumbell, ten times each side)

Remember if you want to GET BIG you need to REST BIG too.  Take a day off between each workout, so your muscles have time to heal.  Get lots of sleep and food in you, too, you gotta nourish that body.

Now, Duke's got no time for sissies, but even more he doesn't have time for broken sissies, so don't get yourself injured by starting with too much weight.  Even Duke had to start somewhere, and there's no shame in starting with just the weight of the bar.  Also, there's no shame in cutting down reps if you have to, but don't cut out whole sets, or Duke will find you, and he will discipline you.

Later today we'll be going over the Skills of Duke Nukem, so make sure to check back tonight! Until then, make sure to follow me on Twitter,  like the blog page on Facebook, hit up the Tumblr, and continue to be awesome!


Dan "DaRatmastah" Wallace