Bench
10 Reps 90%
20 Reps 80%
Pause Bench
4x 3-5 Reps
Forward dips
5x 10 Reps
Jumping Pressups
5x 1-3 Reps
Clapping Pressups – One Arm Pressups
2x 3/2 Reps Till Failure
TRX Fly Ups – TRX Pressups
5x Max/Max
Front Lever
4x Max Length Holds
(Total Hold Time) Total Reps
Incline M Press
3x 5-10 Reps
Alt Pause Flies
6x 10 Reps
Pushups
20 Total Reps
Dips
20 Total Reps
Inhuman
Chest
|
Dragon Flags
3x Max Reps
Dragon Holds
3x Max Holds
Vertical Flags
5x Short Hold ES
L-Sit
3x Max Length
Windshield Wipers
5x Max Reps
Superman Plank
5x Max Length
Bicycles
3x 20 Reps
Overhead Press
10 Reps 90%
20 Reps 80%
Strict Form Curls
10 Reps 90%
20 Reps 80%
Overhead Extensions
5x 8-12 Reps
Preecher Curls
5x 6-10 Reps
Pause Pushdowns – Diamond pressups
5x 8-12/Max Reps
Alt DB Curls – Wide curls
5x10/10 Reps
Inhuman
Legs
Inhuman
Abs
Inhuman
Arms
Inhuman
Back
Deadlifts
10 Reps 90%
20 Reps 80%
Cleans
4x 1-3 Reps
Shrugs
5x 6-10 Reps
Levers
4x Max Length Holds
(Total Hold Time) Total Reps
Clapping Muscleups
5x 1-3 Reps
Muscleups – Pullups
5x Max/Max Reps
Single Arm Pulldown
4x 6 Reps
TRX Rows - Pause Pullups
2x 3/2 Reps Till Failure
Warrior Muscle Fitness
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