Chest Day Back Day Dead Day Leg Day Ab Day
Squats
Work up to 1RM
Dead Squats
10
Squats
10
Pause Squats
10
Weighted Box Jumps
5x 5 Reps
Box Squats
5x 5 Reps
10x Tri-Set
10 Leg Ext
10 Front Squats
10 Leg Ext
10x Super-Set
10 Calf Raises
10 Glute Raise
Bench
Work up to 1RM
Pause Press
12 Reps
Bench
12 Reps
Partial Bench
12 Reps
Clean & Press
2x 5 Reps
Clean & Press
2x 3 Reps
Clean & Press
1x 1 Rep
Clean & Jerk
5x 1 Rep
5x Tri-Set
10 Incline Flys
10 Incline Press
10 Incline Flys
Shoulder Press
5x 10 Reps
Pause Pushdowns
5x 10 Reps
3x Dips to Failure
1x Dip Pyramid
Deadlift
Work up to 1RM
Rack Pulls
10
Deadlifts
10
Sumo Deadlifts
10
Cleans
2x 5 Reps
Cleans
2x 3 Reps
Cleans
2x 1 Rep
Jumping DL
5x 5 Reps
10x Super-Set
10 Stagger DL ES
10 Hyper Exts
10x Super-Set
10 Stiff Deadlifts
10 Hack Squats
Weighted Leg Raises
5x 10 Reps
Weighted Crunches
5x 10 Reps
Weighted Side Bends
5x 10 Reps Each Side
Dragon Flags
5x 1-5 Reps
3x Tri-Set
Max Reps W Floor Wipers
Max Reps Crunch & Twists
Max Reps V-Sits
3x Tri-Set
10 Cable Chops each side
10 Cable Rises each side
20 Rotations
8x Giant Set
10 Lat Pulldown
10 Close Rows
10 Facepulls
10 Hammer Curls
2x Giant Set
6 Lat Pulldown
6 Close Rows
6 Facepulls
6 Hammer Curls
8x Giant Set
10 Close Pulldown
10 Wide Rows
10 Rev Flys
10 Rev Curls
2x Giant Set
6 Close Pulldown
6 Wide Rows
6 Rev Flys
6 Rev Curls
Abs Day
Deadlifts
Back Day
Chest Day
Squats Day
Warrior Muscle Fitness
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