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Chest Day Back Day Abs Day Leg Day
Pullups
10x Failure - 1 Rep
Neutral grip Lean back Pullups
5x Pullups Reps +1 Reps
Power Cleans
5x 5 Reps
DB Bent Over Row
5x 8-12 Reps
Bent Over Rows – Rev Fly
5x 6-10/10 Reps
Concentration Curls
5x 10 Each Arm
D Flags
5x 1-5 Reps
Ab Wheel
5x 8-12 Reps
V-Sits – 45 Plank
5x 12 Reps – 15-20 Sec
Weighted Leg Raise – Leg Over Crunches
3x 8-12 / 15 ES
Hanging Leg Raise – Suspended Knee Tuck Twists
3x 12 / 10-15 ES
Cable Chops
6x 12 Each Side
2 Sets on highest
2 on 2 notches down
2 on 4 notches down
Bench
10 Reps
5 Reps
2 Reps
1 Rep
1 Rep
12 Working Reps
Incline Bench
2x 12 Reps
2x 8 Reps
2x 5 Reps
2x 2+ Reps
2x 20 Reps
Lateral Raise – Front Raise
3x 12 – 12
3x 8 – 8
Cable Crossover
5x10 Reps
5x20 Reps
Rope Tricep Ext - Rope Pulldowns
(60 secs rest after each set)
1x 12 (15 secs rest) 12
1x 8 (15 secs rest) 8
1x 6 (15 secs rest) 6
1x 4 (15) 4
Push ups
50 Total Reps
Dips
50 Total Reps
Deadlifts
10 Reps
5 Reps
2 Reps
1 Rep
1 Rep
12 Working Reps
Front Squats
2x 12 Reps
2x 8 Reps
2x 5 Reps
2x 2+ Reps
Leg Extensions
1x 12 Reps
1x 15 Reps
1x 18 Reps
1x 20 Reps
(1 Second pause at peak contraction)
Max effort squat jump knee tucks
4x 5 Max Effort Reps
3 second pause at bottom of the squat
(18 Seconds Rest)
Legs Day
Abs Day
Back Day
Chest Day
Warrior Muscle Fitness
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