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Bench Press 5x 6-12 Reps
DB Press 5x 8-12 Reps
Incline Neutral Press – Incline Cable Flies 4x 8-12/10-15 Reps
Chest Dips 4x <12 Reps
DB Flies – Overhead Extensions 3x 10-15/8-12 Reps
Dumbell Pullover 1x 8,8,8,12 Reps
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Straight Arm Lat Pulldown 1x 15 Reps
Lat Pulldown 5x 8-12 Reps
T-Bar Rows 5x 8-12 Reps
Low Row – Wide Barbell Curls 4x 8-12/10 Reps
Close Pulldown – Close Barbell Curls 4x 8-12/10 Reps
Barbell Curl 21’s 3x 7,7,7 Reps |
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Leg Press 5x 8-12 Reps
Barbell Squats 5x 10-15 Reps
DB Deadlifts – Leg Curls 4x 10-15/10 Reps
DB Lunges – Leg Extensions 4x 10/10 Reps
Calf Raises 2x 8-12 Reps 2x 15-20 Reps
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Shoulder Press – Crunches 5x 8-12/15 Reps
Arney Press – Leg Raises 5x 8-12/15 Reps
DB Facepulls – Reverse Flies – Bicycles 4x 12-15/10/20 Reps
Upright Wide Row – Dumbbell Shrugs 4x 8-12/6-10 Reps
Around The Worlds – Weighted Rotations 3x 20/20 Reps |
Shoulders/Core
Leg Day
Back/Biceps
Chest/Triceps
Warrior Muscle Fitness
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