5 Day Split: Warrior Mode

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    5 Day Split: Warrior Mode

    MONDAY CHEST:
    -Barbell Bench Press (3 x 8-10, 4-6, 12-15)
    -Weighted Dips (3 x 6-8)
    -One Arm Incline Dumbbell Press (2 x 5 per side)
    -SUPER SET Hand Release Push-ups + Bosu Push-ups (2 x 10)
    -Svend Press CLUSTER
    -Cable Crossovers AMRAP

    TUESDAY LEGS:
    -Front Squat (3 x 8-10, 4-6, 12-15)
    -Romanian Deadlift (3 x 6-8)
    -3-D Lunges (2 x 5 per side)
    -SUPER SET Dumbbell Step Ups + Adductor Squats (2 x 10)
    -Leg Press CLUSTER
    -Standing Leg Curl AMRAP
    -Standing Calf Raises (1 x failure with body weight)

    WEDNESDAY BACK:
    -Weighted Pull-ups (3 x 8-10, 4-6, 12-15)
    -Seated Cable Row (3 x 6-8)
    -Kneeling One Arm Pull-down (2 x 5 per side)
    -SUPER SET Straight Arm Pull-down + Renegade Rows (2 x 10)
    -Zeus Rows CLUSTER
    -Hyper Extensions AMRAP

    THURSDAY SHOULDERS:
    -Military Press (3 x 8-10, 4-6, 12-15)
    -Dumbbell High Pull (3 x 6-8)
    -Cable Lateral Raises (2 x 5 per side)
    -SUPER SET Dumbbell Push Press + Cable W Raises (2 x 10)
    -Lateral Raises CLUSTER
    -Face-pull AMRAP

    FRIDAY ARMS:
    -Close Grip Dumbbell Press (2 x 6)
    -Dumbbell Curl (2 x 6)
    -Reverse Grip Push-down (2 x 15)
    -Reverse Curl (2 x 15)
    -Skull Crusher CLUSTER
    -Hammer Curl CLUSTER
    -SUPER SET Dumbbell Kickbacks + Dumbbell Spider Curl (2 x 10)

    *OPTIONAL* SATURDAY ABS:
    -Landmine 180 (3 x 8-10, 4-6, 12-15)
    -Dragon Flag (3 x 6-8)
    -Get-up Thrusts (2 x 5 per side)
    -SUPER SET Cable Wood Chops + Windshield Wipers (2 x 10)
    -Pikes CLUSTER
    -Banded Punches AMRAP
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