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Black Noir Workout Routine PDF

The unofficial workout of black noir from the boys credit-superherojacked

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269 views9 pages

Black Noir Workout Routine PDF

The unofficial workout of black noir from the boys credit-superherojacked

Uploaded by

SammyisPlayingAlt
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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BLACK NOIR 

WORKOUT ROUTINE 

Bonus PDF File


By: Mike Romaine

Copyright Notice
No part of this report may be reproduced or transmitted in any form whatsoever, electronic, or

mechanical, including photocopying, recording, or by any informational storage or retrieval

system without expressed written, dated and signed permission from the author. All copyrights

are reserved.

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.

 
 
BLACK NOIR 
WORKOUT ROUTINE 
 
Training Volume: 

5+ days per week 

Explanation: 

For this one we’re going to be working around a 5 day split that involves 
weight training 3 days and then circuit training 2 days per week. You’ll also be 
required to add in extra endurance training, mixed martial arts and/or parkour 
as additional work depending on the proficiency you’d like to improve. 

Want To Upgrade This Workout? 

The Superhero Academy​ now comes with an U ​ pgrade Your Workout Tool​ that 
allows Academy members to turn any SHJ workout into a 4-8 week fully 
planned regime detailing exact weights to lift and including reverse & tradition 
pyramid training, straight sets, super sets, progressive overload and more. 

Black Noir Workout: Sample Workout Schedule 


Monday​: Push Day and Finisher 

Tuesday​: Black Noir Circuit A 

Wednesday​: Pull Day and Finisher 

Thursday​: Black Noir Circuit B 


Friday​: Leg Day and Finisher 

Saturday​: Active Rest Day or Endurance Training or Parkour 

Sunday​: Rest Day 

Black Noir Workout: Push Day and Finisher 


Warm Up: 

Walk 400m 

Jog 800m 

Walk 400m 

Workout: 

Incline Dumbbell Bench Press 

4×12 

Seated Arnold Press 

4×12 

Reverse Grip Cable Pushdowns 

4×12 

Weighted Dips 

4×8 
Finisher Circuit: 

Complete 3 Rounds; Rest 1-2 Min Between If Needed 

15 Kettlebell Swings 

10 Push Ups 

5 Standing Incline Dumbbell Flyes 

Black Noir Workout: Noir Circuit A 


Complete 4 Rounds for Time: 

Run 400m 

25 Push Ups 

20 Air Squats 

15 Dips 

10 Pull Ups 

5 Jumping Lunges Each Leg 

Black Noir Workout: Pull Day and Finisher 


Warm Up: 

Walk 400m 

Jog 800m 
Walk 400m 

Workout: 

Barbell Deadlift 

4×12 

Preacher Curls 

4×12 

Wide Grip Cable Rows 

4×12 

Weighted Chin Ups 

4×8 

Finisher Circuit: 

Complete 3 Rounds; Rest 1-2 Min Between If Needed 

15 Wide to Close Push Ups 

10 Close Grip Cable Rows 

5 Wide Grip Pull Ups 

Black Noir Workout: Noir Circuit B 


Complete 5 Rounds for Time: 
25 Double Unders 

20 Kettlebell Swings 

15 Goblet Squats 

10 Clean and Press 

5 KB Deadlifts 

Black Noir Workout: Push Day and Finisher 


Warm Up: 

Walk 400m 

Jog 800m 

Walk 400m 

Workout: 

Front Squats 

4×12 

Leg Press 

4×12 

Hamstring Curls 

4×12 
Weighted Lunges 

4×8 each leg 

Finisher Circuit: 

Complete 3 Rounds; Rest 1-2 Min Between If Needed 

15 Box Jumps 

10 Pistol Squats 

5 Glute Bridges 

Black Noir Workout: Parkour, MMA and Endurance 


Resources 
Thankfully for us, we already have some awesome resources for both 
parkour and endurance training right here on the site. 

You can utilize these if you’re looking to step your Block Noir training up a 
notch: 

Mixed Martial Arts Training Resources: 

● Deathstroke Workout Routine 


● Daredevil Workout Routine 
● Moon Knight Workout Routine 
● Sagat Workout Routine 
● Anna Diop Workout Routine and Diet Plan 
● Frank Grillo Workout Routine and Diet Plan 
● Ryan Potter Workout Routine and Diet Plan 
Parkour Training Resources: 

● The Nightrunner Parkour Workout Routine 


● The Assassin’s Creed Parkour Workout Routine 
● The Robbie Amell Parkour Workout Routine 

Endurance Training Celeb + Character Programs: 

● Constance Wu Workout Routine and Diet Plan 


● Ewan McGregor Workout Routine and Diet Plan 
● Kid Flash Workout Routine and Diet Plan 
● Grant Gustin Workout Routine and Diet Plan 

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