Chest/Shoulders
Triceps
Lower Back/
Traps
Back/Biceps
Core
Legs
Squats
Up to 1 Set
1x 50 Reps
1x 40 Reps
Up to 2 sets
30 Total Reps
20 Total Reps
Up to 3 Sets
10 Total Reps
Weighted Box Jumps – Box Jumps
3x 5/15 Reps
Recovery Warmdown
10 Minute Bike
Ab Shredder – Lever Ups
5x ~10/1-5 Reps
Dragon Flags – Wide Pullups
5x 1-5/Max Reps
Close L-Up – Full Leg Raise
5x Max/Max
DB BOR – SA Cable Rows
5x 8-12/12
BB Curls
5x 10
Deadlifts
100 Total Reps
-First 15 Mins
Infinite sets
1-5 Reps
-Next 10 Mins
Infinite Sets
8-12 Reps
Remainder of reps in sets of 20
Good Mornings – DB Shrugs
5x 12/15 Reps
Recovery Warmdown:
1000m Rower
5 Minutes
Bench
Minimal rest, 1 cont set
1x 50 Reps
1x 35 Reps
1x 20 Reps
1x 5 Reps
Add 2.k each side till no reps can be done doing singles
3x Double Set
DB Press
1-5 Reps
60 Seconds Rest
DB Alt Press
1-5 Reps
2nd set: Dropset to 75%
3rd Set: Dropset to 75% then 50%
Cable Flys
10x 10 Reps
Start on highest and decrease height incrementally throughout sets
Overhead Press – Front Raises – Side Raises
5x 5/10/10 Reps
Reverse Machine Flys – Rope Pushdowns
RMF:
(10)(10)(12)(12)(14)
RP:
(10) (10) (10) (10) (10)
Reverse Machine Flys – Pause Pushdowns
RMF:
(14)(17)(17)(20)(20)
PP:
(10) (10) (10) (10) (10)
Rower
1000 Meters (5 Mins)
Bike
5 Mins
Legs Day
Deadlifts
Back/Core Day
Chest Day
Warrior Muscle Fitness
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