Police Warrior
Cutting
Intermediate
Machine strength
Plan Details
The Police Warrior routine by Polluxcastor is a 4 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Routine detail
Day 1
Train Chest
Est. 43 min
4 exercises
Barbell Incline Bench Press
4 Sets x 10 Reps
Dip
4 Sets x 15 Reps
Cable Flat Bench Fly
4 Sets x 12 Reps
Crunch
5 Sets x 30 Reps
Day 2
Train Back and Shoulders
Est. 75 min
8 exercises
Machine Assisted Chin-Up
3 Sets x 12 Reps
Cable Rope Deltoid Row
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 18 Reps
Dumbbell Seated Alternating Shoulder Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Machine Ab Crunch
5 Sets x 15 Reps
Day 3
Train Arms
Est. 65 min
7 exercises
Cable Shoulder Extension
4 Sets x 12 Reps
Dumbbell Seated Alternating Shoulder Press
4 Sets x 12 Reps
Dip
3 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Preacher Curl Machine
4 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Parallel Bar Hip Raise
5 Sets x 15 Reps
Day 4
Train Legs
Est. 77 min
7 exercises
Machine Single-Leg Extension
5 Sets x 12 Reps
Machine Leg Press
5 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Dumbbell Stiff-Leg Deadlift
5 Sets x 12 Reps
Machine Leg Curl (Prone)
5 Sets x 12 Reps
Dumbbell Side Bend
5 Sets x 15 Reps
Back Hyperextension
4 Sets x 12 Reps
