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Warming Up For Warrior

JeremyHoskins

Nov 4th 2018

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Warming Up For Warrior

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4 DAYS - Cutting - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Chest 8 exercises, 46 mins

	Elliptical Training	1x0 reps	rest: 10s
	Barbell Bench Press	3x10.8.6 reps	rest: 60s
	Barbell Incline Bench Press	3x10.8.6 reps	rest: 60s
	Barbell Decline Bench Press	3x8 reps	rest: 60s
	Dumbbell Fly	3x10.8.6 reps	rest: 60s
	Cable Upper Chest Crossover	3x10.8.6 reps	rest: 60s
	Cable Mid Chest Crossover	3x10.8.6 reps	rest: 60s
	Cable Lower Chest Raise	3x10.8.6 reps	rest: 60s

Arms 8 exercises, 1 hr 19 mins

	Recumbent Bike	1x0 reps	rest: 10s
	Cable Shoulder Extension	4x15 reps	rest: 45s
	Barbell Tricep Extension (Supine)	4x15 reps	rest: 45s
	Barbell Curl	4x15 reps	rest: 45s
	Dumbbell Alternating Bicep Curl	4x15 reps	rest: 45s
	Dumbbell Concentration Curl	4x15 reps	rest: 45s
	Dumbbell Wrist Curl (Palms Up)	4x15 reps	rest: 45s
	Dumbbell Wrist Curl (Palms Down)	4x15 reps	rest: 45s

Back 7 exercises, 41 mins

	Elliptical Training	1x0 reps	rest: 10s
	Barbell Bent-Over Row	3x10.8.6 reps	rest: 60s
	Barbell Romanian Deadlift	3x10.8.6 reps	rest: 60s
	Dumbbell One-Arm Row	3x10.8.6 reps	rest: 60s
	Cable Seated Row	3x10.8.6 reps	rest: 60s
	Cable Lat Pulldown (Wide Grip)	3x10.8.6 reps	rest: 60s
	Machine Lat Pulldown (Reverse Grip)	3x8 reps	rest: 60s

Legs 9 exercises, 1 hr 2 mins

	Elliptical Training	1x0 reps	rest: 10s
	Barbell Lateral Lunge	3x8 reps	rest: 60s
	Barbell Kneeling Squat	3x8 reps	rest: 60s
	Machine Leg Press	3x8 reps	rest: 60s
	Machine Leg Extension	3x8 reps	rest: 60s
	Machine Seated Leg Curl	3x8 reps	rest: 60s
	Machine Hip Abduction	3x8 reps	rest: 60s
	Machine Hip Adduction	3x8 reps	rest: 60s
	Smith Machine Toe Raise	3x8 reps	rest: 60s

Shoulders and Abs 9 exercises, 1 hr 1 min

	Walking	1x0 reps	rest: 10s
	Barbell Upright Row	3x8 reps	rest: 60s
	Barbell Shrug	3x8 reps	rest: 60s
	Dumbbell Lateral Raise	3x8 reps	rest: 60s
	Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
	Dumbbell One-Arm Front Raise	3x8 reps	rest: 60s
	Oblique Crunch	3x8 reps	rest: 60s
	Crunch	3x8 reps	rest: 60s
	Plank	3x8 reps	rest: 60s

Cardio and Abs 4 exercises, 49 mins

	Elliptical Training	1x0 reps	rest: 30s
	Air Bike	3x8 reps	rest: 60s
	Dumbbell Side Bend	3x8 reps	rest: 60s
	Leg Raise	3x8 reps	rest: 60s

Cardio and Poses 5 exercises, 54 mins

	Recumbent Bike	1x0 reps	rest: 30s
	Hero Pose	3x8 reps	rest: 60s
	Warrior Pose	3x8 reps	rest: 60s
	Child's Pose	3x8 reps	rest: 60s
	Z Pose	3x8 reps	rest: 60s

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