Chest/Triceps
Shoulders
Bench
5x 2 Reps
5x 1 Rep
DB Alt Press
5x 1-5 Reps
Incline Flys
5x 6-10 Reps
3x Double Set
5 Hulk Press
60 Secs Rest
10 Behind Neck Press
Bent Over Upright Wide Row
5x 8-12 Reps
2x Super-Set
10 Reverse Fly machine – 10 Fly Machine
3x Super-Set
8 Reverse Fly Machine – 8 Fly Machine
5x Super-Set
12 Facepulls – 10 Rope Pulldown
Pressups
10x
12s On
18s Off
5 Min Bike Cooldown
Lever Ups
5x 1-5 Reps
Monkey Pullups
5x Max Reps
DB Rows – DB Shrugs
5x 6-12 / 15 Reps
Low Trap Row
1x 12 Reps
1x 8 Reps
1x 5 Reps
1x 2+ Reps
1x 20 Reps
Reverse Curls
3x 10,10
Seated Curls
3x 10,10
Rope Pulling
10x
30s On
30s Off
Back/Biceps
Traps
Dragon flags
5x 1-5 Reps
Dragon Holds
3x Max
Ab wheel
5x 8-12 Reps
Circuit :- 10
10 W Leg Raises
15 Situps
30 Sec Full planks
20 Bicycles
Cable Chops (Down)
1x 10 Reps
1x 12 Reps
1x 15 Reps
Deadlifts
5x 1-5 Reps
2x 8-12 Reps
1x 8-12,20 Reps
Squats
5x 1-5 Reps
2x 8-12 Reps
1x 8-12,20 Reps, 20 Box Jumps
Leg Curls
1x Pyramid
Leg Extensions
1x Pyramid
Abs
Legs
Legs Day
Abs Day
Back Day
Chest Day
Warrior Muscle Fitness
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