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DB Flies 1x 12 Reps
DB Press – DB Flies 5x 8-12/12 Reps
Incline Press – Seated Curls 5x 8-12/10 Reps
Incline Flies – Hammer Curls 4x 12-15/10 Reps
Cable Flies – Reverse Curls 4x 10-15/10 Reps |
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Lat Pulldown 5x 8-12 Reps
Close Pulldown – Overhead Extensions 5x 8-12/10 Reps
DB Rows – Rope Pulldowns 4x 8-12/10 Reps
Barbell Rows – Skull Crushers 4x 8-12/10 Reps
EZ Bar Pullover 1x 10 Reps 1x 15 Reps 1x 20 Reps |
|
Smith Machine Squats 5x 15 Reps
Single Leg DB Squats 4x 10 Reps
Hack Squats 5x 8-12 Reps
DB Deadlifts 4x 8-12 Reps
4x Circuit 12 Toe Touches 12 Knee Raises 20 Weighted Rotations 20 Bicycles |
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Shoulder Press – Seated Hammer Curls 4x 8-12/10 Reps
Neutral Press – Standing Hammer Curls 4x 8-12/10 Reps
Front Bar Raises – Barbell Curls – DB Shrugs 4x 10-12/10/8-12 Reps
Side Raises – Reverse Flies – Shrugs 4x 10/12/15 Reps |
Arm Day
Legs/Core
Back/Triceps
Chest/Biceps
Warrior Muscle Fitness
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