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Apr 4th 2013

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Train Like A Warrior

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RATING: 71 (FROM 273 JEFIT MEMBERS)

6 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This is a routine designed to help you build/gain clean and lean muscle through high volume training.

The length of performing this routine will last around 1 - 3 months depending on if you follow through with the amount of days you should do as well as keeping up with intensity and your diet.

In this routine you will be training 6 days a week, using major muscle building exercises to stimulate growth and high reps to help burn calories for a defined/cut look.

On Mondays and Thursdays you will be targeting the leg muscle and performing such exercises like the barbell squat, barbell deadlift to strengthen the thighs and calf workouts to increase size.

For Tuesdays the main focus will be strengthening the shoulders.

Wednesdays will be used to work the chest and back as well as Saturdays.

Fridays are designated to work the arms, biceps and triceps, through various push, pull and isolation exercises.

Cardio is performed at the end of each routine to increase the amount of calories burned for the overall workout. This will help you attain that ripped look that you desire.

***************** Notes *********************

Diet is key for any routine that is meant to lean out the stomach and waistline. It is important to eat clean foods (i.e lean chicken, vegetables, fruits, and high fiber foods) and stay clean of heavy carbohydrates that will sit in your stomach thus storing as fat.

If you need extra time to rest in between each set you may add more time as long as you aren't going above 2 minute rest periods.

Legs 7 exercises, 59 mins

Barbell Squat	4x14,12,10,8 reps	rest: 60s
Barbell Deadlift	4x14,12,10,8 reps	rest: 60s
Barbell Lunge	4x14 reps	rest: 60s
Machine Leg Extension	4x14,12,10,8 reps	rest: 60s
Machine Seated Leg Curl	4x14,12,10,8 reps	rest: 60s
Barbell Standing Calf Raise	5x16 reps	rest: 60s
Machine Seated Calf Raise	5x16 reps	rest: 60s

Shoulders 8 exercises, 56 mins

Barbell Military Press	4x14,12,10,8 reps	rest: 60s
Barbell Upright Row	4x14,14,12,12 reps	rest: 60s
Barbell Shrug	4x16 reps	rest: 60s
Barbell Front Raise	4x14,12,10,8 reps	rest: 60s
Dumbbell Lateral Raise	3x14 reps	rest: 60s
Dumbbell Bent-Over Raise	3x14 reps	rest: 60s
Dumbbell Seated Arnold Press	3x14,12,10 reps	rest: 60s
Barbell Bradford Rocky Press	3x16 reps	rest: 60s

Chest and Back 9 exercises, 1 hr 11 mins

Barbell Bench Press	4x14,12,10,8 reps	rest: 60s
Barbell Incline Bench Press	4x14,12,10,8 reps	rest: 60s
Cable Cross-Over	4x14 reps	rest: 60s
Dumbbell Pullover	4x14 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x14,12,10,8 reps	rest: 60s
Barbell Bent-Over Row	4x14 reps	rest: 60s
Cable Seated Row	4x14 reps	rest: 60s
Dip	3x14,12,10 reps	rest: 60s
Pull-Up	3x14 reps	rest: 60s

Legs 8 exercises, 1 hr 2 mins

Barbell Deadlift	4x14,12,10,8 reps	rest: 60s
Barbell Front Squat	4x14 reps	rest: 60s
Machine Leg Press	4x14 reps	rest: 60s
Calf Press On Leg Press	4x14 reps	rest: 60s
Machine Leg Extension	4x14,12,10,8 reps	rest: 60s
Machine Leg Curl (Prone)	4x14,12,10,8 reps	rest: 60s
Barbell Standing Calf Raise	3x14 reps	rest: 60s
Machine Seated Calf Raise	3x14 reps	rest: 60s

Biceps and Triceps 8 exercises, 59 mins

Barbell Curl	4x14 reps	rest: 60s
Barbell Tricep Extension	4x14,12,12,10 reps	rest: 60s
Barbell Bench Press (Close Grip)	4x14,12,10,10 reps	rest: 60s
Dumbbell Alternating Hammer Curl	4x12 reps	rest: 60s
Dumbbell Alternating Bicep Curl	4x14,12,10,8 reps	rest: 60s
Cable Shoulder Extension	4x14,12,10,8 reps	rest: 60s
Dumbbell Concentration Curl	3x12 reps	rest: 60s
Dumbbell Tricep Extension	3x12 reps	rest: 60s

Chest and Back 9 exercises, 1 hr 4 mins

Cable Lat Pulldown (Wide Grip)	4x14,12,10,8 reps	rest: 60s
Barbell Bent-Over Row	4x14,12,12,10 reps	rest: 60s
Dumbbell Bench Press	4x14,12,10,8 reps	rest: 60s
Dumbbell Incline Bench Press	3x14,12,10,8 reps	rest: 60s
Dumbbell Fly	4x12 reps	rest: 60s
Dumbbell One-Arm Row	4x14,12,12,10 reps	rest: 60s
Dumbbell Pullover	4x12 reps	rest: 60s
Cable Lower Chest Raise	4x12 reps	rest: 60s
Cable Seated Row	4x14,12,10,8 reps	rest: 60s