Train Like A Warrior

Workout Name : Train Like A Warrior

Shared By : JefitTeam VIP

Information

Frequency : 6 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Intermediate
Downloads / Views : 2703 / 38590

Average Rating

71

Based upon 248 vote(s)

 

Description

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.

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Monday Legs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 60 sec 14,12,10,8 4 Progress Chart

Back

Barbell Deadlift Barbell Deadlift 60 sec 14,12,10,8 4 Progress Chart

Upper Legs

Barbell Lunge Barbell Lunge 60 sec 14 4 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 60 sec 14,12,10,8 4 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 60 sec 14,12,10,8 4 Progress Chart

Lower Legs

Standing Barbell Calf Raise Standing Barbell Calf Raise 60 sec 16 5 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 60 sec 16 5 Progress Chart
Tuesday Shoulders
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Standing Military Press Standing Military Press 60 sec 14,12,10,8 4 Progress Chart

Shoulders

Barbell Up Right Row Barbell Up Right Row 60 sec 14,14,12,12 4 Progress Chart

Shoulders

Barbell Shrug Barbell Shrug 60 sec 16 4 Progress Chart

Shoulders

Barbell Front Raise Barbell Front Raise 60 sec 14,12,10,8 4 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 60 sec 14 3 Progress Chart

Shoulders

Dumbbell Bent Over Delt Raise Dumbbell Bent Over Delt Raise 60 sec 14 3 Progress Chart

Shoulders

Dumbbell Arnold Press Dumbbell Arnold Press 60 sec 14,12,10 3 Progress Chart

Shoulders

Bradford Rocky Press Bradford Rocky Press 60 sec 16 3 Progress Chart
Wednesday Chest and Back
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 60 sec 14,12,10,8 4 Progress Chart

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 60 sec 14,12,10,8 4 Progress Chart

Chest

Cable Cross Over Cable Cross Over 60 sec 14 4 Progress Chart

Chest

Straight Arm Dumbbell Pullover Straight Arm Dumbbell Pullover 60 sec 14 4 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 60 sec 14,12,10,8 4 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 60 sec 14 4 Progress Chart

Back

Cable Seated Row Cable Seated Row 60 sec 14 4 Progress Chart

Triceps

Chest Dip Chest Dip 60 sec 14,12,10 3 Progress Chart

Back

Pull Ups Pull Ups 60 sec 14 3 Progress Chart
Thursday Legs
Muscle Exercise Name Timer Reps Sets Track

Back

Barbell Deadlift Barbell Deadlift 60 sec 14,12,10,8 4 Progress Chart

Upper Legs

Barbell Front Squat Barbell Front Squat 60 sec 14 4 Progress Chart

Upper Legs

Leg Press Leg Press 60 sec 14 4 Progress Chart

Lower Legs

Calf Press On Leg Press Calf Press On Leg Press 60 sec 14 4 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 60 sec 14,12,10,8 4 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 60 sec 14,12,10,8 4 Progress Chart

Lower Legs

Standing Barbell Calf Raise Standing Barbell Calf Raise 60 sec 14 3 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 60 sec 14 3 Progress Chart
Friday Biceps and Triceps
Muscle Exercise Name Timer Reps Sets Track

Biceps

Barbell Curl Barbell Curl 60 sec 14 4 Progress Chart

Triceps

Barbell Triceps Extension Barbell Triceps Extension 60 sec 14,12,12,10 4 Progress Chart

Triceps

Barbell Close Grip Bench Press Barbell Close Grip Bench Press 60 sec 14,12,10,10 4 Progress Chart

Biceps

Alternate Hammer Curl Alternate Hammer Curl 60 sec 12 4 Progress Chart

Biceps

Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl 60 sec 14,12,10,8 4 Progress Chart

Triceps

Cable Triceps Pushdown Cable Triceps Pushdown 60 sec 14,12,10,8 4 Progress Chart

Biceps

Dumbbell Concentration Curls Dumbbell Concentration Curls 60 sec 12 3 Progress Chart

Triceps

Dumbbell Standing Triceps Extension Dumbbell Standing Triceps Extension 60 sec 12 3 Progress Chart
Saturday Chest and Back
Muscle Exercise Name Timer Reps Sets Track

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 60 sec 14,12,10,8 4 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 60 sec 14,12,12,10 4 Progress Chart

Chest

Dumbbell Bench Press Dumbbell Bench Press 60 sec 14,12,10,8 4 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 60 sec 14,12,10,8 3 Progress Chart

Chest

Dumbbell Fly Dumbbell Fly 60 sec 12 4 Progress Chart

Back

One Arm Dumbbell Row One Arm Dumbbell Row 60 sec 14,12,12,10 4 Progress Chart

Chest

Straight Arm Dumbbell Pullover Straight Arm Dumbbell Pullover 60 sec 12 4 Progress Chart

Chest

Cable Lower Chest Raise Cable Lower Chest Raise 60 sec 12 4 Progress Chart

Back

Cable Seated Row Cable Seated Row 60 sec 14,12,10,8 4 Progress Chart
Sunday Rest