ULTIMATE WARRIOR WORKOUT (BACK DAY)

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

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Created By:

JoeyD2012 on October 17, 2012

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

Abs, Lower Back, Triceps, Shoulders, Thighs, Biceps, Trapezius

Tags:

cardio, power, fitness, Traps, back, swimming

Description

This is a killer workout that is gonna bring out the Ultimate Warrior in you.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	100	10
	-	100	10
Side Crunches	-	100	10
	-	100	10
Lower Back
Back Extensions	-	15	10
	-	15	10
	-	15	10
Triceps
Triceps Cable Pushdowns	100 lbs.	15	60
	100 lbs.	15	60
	100 lbs.	15	60
Back
Wide-Grip Front Pulldowns	140 lbs.	10	10
	140 lbs.	10	10
	140 lbs.	10	10
Shoulders
Machine Shoulder Press	120 lbs.	10	10
	120 lbs.	10	10
	120 lbs.	10	10
Back
Machine Seated Rows	140 lbs.	10	10
	140 lbs.	10	10
	140 lbs.	10	10
Back Extension with Lower Trap Raise	60 lbs.	10	10
	60 lbs.	10	10
	60 lbs.	10	10
Thighs
Prisoner Squats	-	25	60
Triceps
Hammer Strength Seated Dip Press	300 lbs.	10	10
	300 lbs.	10	10
	300 lbs.	10	10
Biceps
Standing Barbell Curls	60 lbs.	10	10
	60 lbs.	10	10
	60 lbs.	10	10
Back
Close-Grip Pulldowns	140 lbs.	10	10
	140 lbs.	10	10
	140 lbs.	10	10
Wide-Grip Front Pulldowns	140 lbs.	10	10
	140 lbs.	10	10
	140 lbs.	10	10
Wide-Grip Behind-The-Neck Pulldowns	140 lbs.	10	10
	140 lbs.	10	10
	140 lbs.	10	10
Trapezius
EZ Bar Upright Rows	270 lbs.	10	10
	270 lbs.	10	10
	270 lbs.	10	10

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Upright Stationary Bike	0.000 miles	0	-
Brisk Walk	0.000 miles	0	-
	0.000 miles	0	-
swimming laps	0.000 miles	0	-
Cybex eliptical- weight loss- level 4	0.000 miles	0	-
Swimming Breaststroke	0.000 miles	0	-

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