Chest Day Back Day Legs Day Abs Day
Bench
Warm up to 1RM
20 Working Reps
Incline Neutral Press
5x 10 Reps
Lying Tricep Extensions
5x 20 Reps
Pause Pushdowns
5x 10 Reps
Pause Pushdowns - Pushdowns
5x 10/10 Reps
Dips
4x Max Reps
Deadlifts
Warm up to 1RM
20 Working Reps
Bicep Cirls - DB Rows
5x 20/10 Reps
Low Rows - Lat Pulldown
5x 10/10 Reps
Neutral Pullups
4x Max Reps
Squats
10x 12 Reps
(4 second pause at bottom)
Leg Extentions
10x 10 Reps
Leg Press
10x 10 Reps
Calf Raises
10x 10 Reps
20 Minutes (1 Min Rest)
10 Reps Weighted Leg Raises
20 Minutes (1 min Rest)
10 Rep Weighted Crunches
20 Minutes (1 min Rest)
10 Weighted Side Bends
V-Sits - Ab Wheel Rollouts
5x 12/12 Reps
Chest Day
Back Day
Leg Day
Abs Day
Warrior Muscle Fitness
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