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Bench Press 3x 6-8 Reps 3x 8-12 Reps
Close bench Press 3x 6-8 Reps 3x 8-12 Reps
Alternating DB Press – DB Flies – Side Raises 4x 6-8/10-15/10 Reps
Alternating Cable Flies – Pushdowns – Alternating Front Raises 4x 10/10/10 Reps
Overhead Cable Extensions – Pause Pushdowns 3x 10/10 Reps |
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T-Bar Rows 3x 6-8 Reps 3x 8-12 Reps
Close Pulldown 3x 6-8 Reps 3x 8-12 Reps
DB Rows – Inside Barbell Curls 4x 8-12/10 Reps
Wide Lat Pulldown – Straight Arm Lat Pulldown – Leaning Bar Curls 4x 8-12/10/10 Reps
Facepulls – Reverse Flies – Hammer Curls 3x 12-15/10/10 Reps |
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Back Squats 3x 6-8 Reps 3x 8-12 Reps
Deadlifts 3x 6-8 Reps 3x 8-12 Reps
Front Squats – Stiff Deadlifts 4x 8-12/12 Reps
DB Lunges – Leg Extensions 3x 10/10 Reps
Good Mornings – Donkey Calf Raises 3x 12/15 Reps
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Cable Crunches 3x 10-12 Reps 3x 15-18 Reps
5x Circuit 15 Crunches 15 Leg Raises 20 Rotations
Suspended Knee Raise Twists – Floor Wipers 4x 8-12/20 Reps
Decline Crunch & Twists – Decline Weighted Twists 4x 10-16/20 Reps
Cable Woodchops – Cable Side Bends 3x 8-12/20 Reps |
Core Day
Leg Day
Back/Shoulders/biceps
Chest/Shoulders/Triceps
Warrior Muscle Fitness
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