Police Warrior Split
General
Intermediate
Machine strength
Plan Details
The Police Warrior Split routine by TBLDefender is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This workout is centered around all around muscle growth.
Routine detail
Mon
chest day with triset
Est. 0 min
8 exercises
Machine Bench Press
4 Sets x 10 Reps
Leverage Incline Chest Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Dumbbell Bench Press (Palms in)
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 10 Reps
Machine Tricep Extension
3 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Tue
Back and Biceps
Est. 0 min
9 exercises
Machine Seated Row
3 Sets x 10 Reps
Leverage Machine Iso Row
3 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Machine Back Extension
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Cable Standing Curl
3 Sets x 8 Reps
Plate hold
3 Sets
Machine Calf Press
3 Sets x 10 Reps
Thu
shoulder superset day
Est. 0 min
9 exercises
Machine Shoulder Press
4 Sets x 10 Reps
Leverage Shoulder Press
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Fri
Legs
Est. 0 min
7 exercises
Kettlebell Goblet Squat
3 Sets x 8 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
