Viking Strong

Created by nwistheone

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4 Workouts / 32 Exercises

0% Cardio / 100% Strength Training

Workout Program Description

From the Oct. 2008 Muscle & Fitness - Adrian Peterson's workout (modified)


Use with personal cardio/run program



Adrian Peterson's upper body workout - M&F Oct. 2008

Suggested Schedule

This workout should be done weekly on:

View Workout Details

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Shrugs - Dumbbell
1 set: 10 reps
Stand straight up with your feet at shoulder width. Hold two dumbbells with your arms hanging at your sides. Droop shoulders down as far as possible. Raise shoulders up as far as you can go. Then slow...

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Bench Press - Barbell, Inclined
3 sets: 10 reps, 10 reps, 10 reps
Set the incline bench at about a 45 degree angle. Sit on the bench with your feet flat on the floor a little more than shoulder width apart. Position your back firmly against the bench. Using a grip s...

Small Chin-Ups
1 set: 20 reps
Hold the chin-up bar with a reverse grip (palms facing you) with your hands about 6 to 8 inches apart. Pull yourself up and try to touch either your chin or upper chest to the bar. Return slowly to th...

Missing Pullovers
1 set: 10 reps

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Bench Press - Dumbbell, Flat
2 sets: 10 reps, 10 reps
Sit on the edge of a flat bench with dumbbells on your knees. In one smooth motion, roll onto your back while bringing the dumbbells up to a position slightly outside and above your shoulders. Your pa...

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Side Lateral Raise
1 set: 10 reps
Stand upright, with your feet about shoulder width apart and your arms to your sides. Hold a dumbbell in each hand, with your palms turned toward your body. Keeping your arms straight, lift the weight...

Small Seated Cable Rows
1 set: 10 reps
Do not lean forward or backward in this exercise. It is very important that once you are set up in position with your back perpendicular to the floor your back does not move. Only your arms should mov...

Missing Seated Cable Scapular Retraction
1 set: 10 reps

Small Chest Press - Machine
1 set: 10 reps
Every machine is slightly different but make sure that the seat height is at a level so that the handles are in line with the lower part of your chest. Keep the movement slow, about 1.5 to 2 seconds i...

Small Lat Pulldowns - Wide-Grip
1 set: 10 reps
Pull the bar down in front of you, not behind the head. Do not arch your back, but keep it completely still, no swaying, swinging, arching or curving. Just lean back about 10 degrees and maintain that...

There are other exercises for this workout, view them in the workout detail


What People are Saying


Suggested days

Why is "Viking Strong upper body" the only workout that has suggested days of when to use it?

Created over 7 years ago by IronClark