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Decline Bench 5x 6-12 Reps
Bench Press – Military Press 5x 8-12/8-12 Reps
Incline Flies – 10 to 2’s 4x 10-12/10 Reps
Low to High’s – Front Bar Raises – Side Raises – Rear Bar Raises 4x 10-15/10/10/10 Reps
Cable Flies Isometric 21’s 4x 7,7,7 Reps |
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Pullups 5x <12 Reps
Lat Pulldown – Straight Arm Lat Pulldown 5x 8-12/10-15 Reps
Overhand Barbell Rows – DB Back Flies 4x 8-12/10 Reps
Underhand Barbell Rows 4x 6-12 Reps
3x Circuit 15 Double Crunches 15 Spartan Crunches 20 Weighted Wipers 20 Side Bends |
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Squats 5x 8-12 Reps
Front Squats 5x 8-12 Reps
Deadlifts – Leg Curls 4x 8-12/10 Reps
Stiff Deadlifts – Leg Curls 4x 8-12/15 Reps
Pause Leg Extensions 1x 8-12 Reps 1x 12-15 Reps 1x 15-20 Reps
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Preecher Curls – Overhead Extensions 5x 10/10 Reps
DB Preecher Curls – Kickbacks 5x 10/10 Reps
Concentration Curls – DB Skull Crushers 4x 10/10 Reps
Seated Hammer Curls – Rope Pulldown 4x 10/10 Reps
Wrist Curls – Reverse Wrist Curls – Reverse Pushdowns 3x 15/15/10 Reps |
Arm Day
Leg Day
Back/Core
Chest/Shoulders
Warrior Muscle Fitness
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