Bench
3x 1-3 90%
3x 3-5 80%
3x 5-7 70%
Bench Lockout Hold
3x 30 seconds
Weighted Dips
3x 5-10 Reps
Explosive press-ups
3x 5-10 Reps
TRX Fly Pressups
3x Max Reps
Bent Planche
5x Max Length Hold
Front Lever
5x Max Length Hold
Incline Press
2x Max 80% BW
2x Max 60% BW
2x Max 40% BW
Lying Extensions
3x 10-20 Reps
Overhead Extension
3x 8-12 Reps
Chest Destroyer
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Leg Destroyer
Back Destroyer
Core Destroyer
Dragon Flags
3x Max Reps
3x Max Length Hold
Squat Lockout Hold
5x 30 Seconds
Barbell Rollouts
3x 5-15 Reps
Superman Pressups
3x Max Reps
5x Circuit
10-20 Windshield Wipers
10-20 V-Sits
30 Sec Superman Plank
Deadlifts
3x 1-3 90%
3x 3-5 80%
3x 5-7 70%
Pause Pullups
1x Max Reps
Muscle Ups
1x Max
Lever Hold
30 Total Seconds/Reps
Muscle Ups – BW Barbell Rows
2x 2/2 Till Failure
Single Arm pulldown
3x 6 Reps
Weighted Pullups
6x 3-8 Reps
TRX Body Rows – Reverse Flys
5x 10/12-15 Reps
Strict Form Curls
4x 2-5 Reps
Barbell Curls
2x 4-6 Reps
2x 6-8 Reps
Warrior Muscle Fitness
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