Ass Kickers United: The Art of the Warrior.
General
Intermediate
Machine strength
Plan Details
The Ass Kickers United: The Art of the Warrior. routine by gthudson is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 2
Legs
Est. 49 min
9 exercises
Barbell Squat
4 Sets x 12,10,8,6 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Single-Leg Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12,10,8,6 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Machine Seated Calf Raise
5 Sets x 10 Reps
Machine Calf Press
3 Sets x 12 Reps
Day 3
Push
Est. 118 min
13 exercises
Walking
1 Set
Barbell Bench Press
4 Sets x 12,10,8,6 Reps
Smith Machine Incline Bench Press
4 Sets x 10 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
4 Sets x 12,10,8,6 Reps
Dumbbell One-Arm Front Raise
4 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12,10,8,6 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 10 Reps
Machine Dip
3 Sets x 15 Reps
Rowing
1 Set
Walking
1 Set
Day 4
Pull
Est. 120 min
13 exercises
Walking
1 Set
Pull-Up
4 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12,10,8,6 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Barbell Deadlift
4 Sets x 12,10,8,6 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Barbell Curl
3 Sets x 21 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 10 Reps
Barbell Reverse Curl
3 Sets x 12 Reps
Treadmill Running
1 Set
Walking
1 Set
Day 5
Push
Est. 116 min
13 exercises
Walking
1 Set
Machine Bench Press
4 Sets x 12,10,8,6 Reps
Barbell Decline Bench Press
4 Sets x 10 Reps
Dumbbell Pullover
4 Sets x 10 Reps
Cable Cross-Over
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Barbell Military Press
4 Sets x 12,10,8,6 Reps
Barbell Upright Row
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
4 Sets x 12,10,8,6 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 10 Reps
Machine Tricep Extension
3 Sets x 12 Reps
Elliptical Training
1 Set
Walking
1 Set
Day 6
Pull
Est. 118 min
13 exercises
Walking
1 Set
Pull-Up
4 Sets x 15 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 12,10,8,6 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Back Hyperextension
3 Sets x 12 Reps
EZ Bar Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Concentration Curl
2 Sets x 10 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 12 Reps
EZ Bar Curl (Reverse Grip)
4 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 12 Reps
Stationary Bike
1 Set
Walking
1 Set
