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Train Like A Warrior
General
Intermediate
Barbell
Plan Details
The Train Like A Warrior routine by JefitTeam is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
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.
Routine detail
Mon
Legs
Est. 60 min
7 exercises
Barbell Squat
4 Sets x 14,12,10,8 Reps
Barbell Deadlift
4 Sets x 14,12,10,8 Reps
Barbell Lunge
4 Sets x 14 Reps
Machine Leg Extension
4 Sets x 14,12,10,8 Reps
Machine Seated Leg Curl
4 Sets x 14,12,10,8 Reps
Barbell Standing Calf Raise
5 Sets x 16 Reps
Machine Seated Calf Raise
5 Sets x 16 Reps
Tue
Shoulders
Est. 57 min
8 exercises
Barbell Military Press
4 Sets x 14,12,10,8 Reps
Barbell Upright Row
4 Sets x 14,14,12,12 Reps
Barbell Shrug
4 Sets x 16 Reps
Barbell Front Raise
4 Sets x 14,12,10,8 Reps
Dumbbell Lateral Raise
3 Sets x 14 Reps
Dumbbell Bent-Over Raise
3 Sets x 14 Reps
Dumbbell Seated Arnold Press
3 Sets x 14,12,10 Reps
Barbell Bradford Rocky Press
3 Sets x 16 Reps
Wed
Chest and Back
Est. 71 min
9 exercises
Barbell Bench Press
4 Sets x 14,12,10,8 Reps
Barbell Incline Bench Press
4 Sets x 14,12,10,8 Reps
Cable Cross-Over
4 Sets x 14 Reps
Dumbbell Pullover
4 Sets x 14 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 14,12,10,8 Reps
Barbell Bent-Over Row
4 Sets x 14 Reps
Cable Seated Row
4 Sets x 14 Reps
Dip
3 Sets x 14,12,10 Reps
Pull-Up
3 Sets x 14 Reps
Thu
Legs
Est. 63 min
8 exercises
Barbell Deadlift
4 Sets x 14,12,10,8 Reps
Barbell Front Squat
4 Sets x 14 Reps
Machine Leg Press
4 Sets x 14 Reps
Calf Press On Leg Press
4 Sets x 14 Reps
Machine Leg Extension
4 Sets x 14,12,10,8 Reps
Machine Leg Curl (Prone)
4 Sets x 14,12,10,8 Reps
Barbell Standing Calf Raise
3 Sets x 14 Reps
Machine Seated Calf Raise
3 Sets x 14 Reps
Fri
Biceps and Triceps
Est. 59 min
8 exercises
Barbell Curl
4 Sets x 14 Reps
Barbell Tricep Extension
4 Sets x 14,12,12,10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 14,12,10,10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 14,12,10,8 Reps
Cable Shoulder Extension
4 Sets x 14,12,10,8 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Sat
Chest and Back
Est. 64 min
9 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 14,12,10,8 Reps
Barbell Bent-Over Row
4 Sets x 14,12,12,10 Reps
Dumbbell Bench Press
4 Sets x 14,12,10,8 Reps
Dumbbell Incline Bench Press
4 Sets x 14,12,10,8 Reps
Dumbbell Fly
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 14,12,12,10 Reps
Dumbbell Pullover
4 Sets x 12 Reps
Cable Lower Chest Raise
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 14,12,10,8 Reps
Sun
Rest
Est. 0 min
0 exercises
This day is empty
