Back Day Leg Day
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Incline Press – Wide Cable Rows 4x 8-12/8-12 Reps
DB Press – Close Rows
Incline Flies – Lat Pulldown
DB Flies – Close Pulldown 4x 12/8-12 Reps |
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Smith Machine Squats 4x 10-15 Reps
DB Deadlifts 4x 8-12 Reps
DB Lunges 4x 10 Reps Each Leg
3x Circuit 10 Crunches 10 Knee Raises 20 Side Bends 20 Bicycles |
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Shoulder Press 4x 10 Reps
Upright Row – Side Raises 4x 10/10 Reps
Overhead Extensions – Preecher Curl 4x 10/10 Reps
Pushdowns – Hammer Curls 4x 10/10 Reps |
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Deadlifts 3x 15 Reps
Bench Press – DB Rows 4x 15/10-15 Reps
Front Raise – Side Raise – Reverse Flies 4x 10/10/10 Reps
Twist & Curl – Kickbacks 4x 10/10 Reps |
Arm Day
Chest/Back
Legs/Core
Shoulders
Full Body
Warrior Muscle Fitness
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