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This workout is not for the faint hearted. Take the rest intervals LITERALLY! 5X5 should always be done with with atleast 75% of 1RPM. 5X8 for hypertrophy and isolation for that extra pump. WARRIOR WORKOUT. Add an 7th day for arms if needed.
Machine Leg Press
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5x5 reps |
rest: 60s
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Machine Leg Extension
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5x8 reps |
rest: 60s
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Dumbbell Lunge
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5x8 reps |
rest: 60s
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Machine Leg Curl (Prone)
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5x8 reps |
rest: 60s
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Machine Calf Raise
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5x8 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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5x8 reps |
rest: 60s
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Cable One-Arm Tricep Pushdown (Reverse Grip)
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5x8 reps |
rest: 60s
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Dumbbell Seated Tricep Press
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5x5 reps |
rest: 60s
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Machine Tricep Extension
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5x8 reps |
rest: 60s
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EZ Bar Preacher Curl (Close Grip)
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5x5 reps |
rest: 60s
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Barbell Bicep Drag Curl
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5x5 reps |
rest: 60s
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Dumbbell Incline Curl
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5x8 reps |
rest: 60s
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Preacher Curl Machine
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5x8 reps |
rest: 60s
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Barbell Bench Press
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5x5 reps |
rest: 60s
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Leverage Incline Chest Press
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5x5 reps |
rest: 60s
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Dumbbell Incline Bench Press
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5x8 reps |
rest: 60s
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Machine Fly
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5x8 reps |
rest: 60s
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Barbell Rack Pull
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5x5 reps |
rest: 60s
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T Bar Row
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5x5 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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5x8 reps |
rest: 60s
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Dumbbell One-Arm Row
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5x8 reps |
rest: 60s
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Dumbbell Seated Arnold Press
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5x5 reps |
rest: 60s
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Barbell Military Press
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5x5 reps |
rest: 60s
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Dumbbell One-Arm Front Raise
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5x8 reps |
rest: 60s
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Dumbbell Seated Bent-Over Reverse Fly
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5x8 reps |
rest: 60s
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Machine Reverse Fly
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5x8 reps |
rest: 60s
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Barbell Upright Row
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5x5 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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5x8 reps |
rest: 60s
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Machine Leg Press
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5x5 reps |
rest: 60s
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Machine Leg Extension
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5x8 reps |
rest: 60s
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Dumbbell Lunge
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5x8 reps |
rest: 60s
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Machine Leg Curl (Prone)
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5x8 reps |
rest: 60s
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Machine Calf Raise
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5x8 reps |
rest: 60s
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Barbell Decline Bench Press
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5x5 reps |
rest: 60s
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Dumbbell Bench Press
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5x8 reps |
rest: 60s
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Dumbbell Incline Bench Press
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5x8 reps |
rest: 60s
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Leverage Incline Chest Press
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5x5 reps |
rest: 60s
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Barbell Rack Pull
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5x5 reps |
rest: 60s
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Cable Seated Row
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5x8 reps |
rest: 60s
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Dumbbell One-Arm Row
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5x8 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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5x8 reps |
rest: 60s
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