Exercising regularly helps to enhance and maintain our bodies physical fitness. The best way to stay motivated and continue exercising is to establish a Routine or Routines and are critical in accomplishing your workout goals. The different routines will help in losing weight or putting on more weight.

Okay, so you have been working out for some time now and doing the basics to get back into shape (finished week 1 of the Fitness Drive CONTENDER Workout). You now want to train harder for explosive results, so its time to kick it up a notch. Its time for the Fitness Drive WARRIOR Workout.

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If you have questions, Good! It just means you are ready to make a difference. Below is the Fitness Drive WARRIOR Workout, a Full Body Routine to be completed in 4 days. You will be forced to punish your Upper Body on 1 day and your Lower Body on the next. With 2 days to recover before doing it again, its time to increase the weights and show no mercy. This is designed to build massive size while creating that definition you’ve been wanting. See and feel noticeable results in less than 1 week.

This is an intermediate routine but can still be done by an expert. It is a drop-set and requires 3 sets per exercise.

• 1st set: start with heavy weights at a lower rep (8 reps).
• 2nd set: use moderately heavy weights (10 reps).
• 3rd set: moderate weight (12 reps).

(Example of weights per set: 1st set=180lbs, 2nd set=160lbs, 3rd set=140lbs) If you don’t know what weight to start with scroll to the bottom for a list.

The purpose is to fight that last rep each time when your muscles are on fire and your body’s telling you that you can’t do it, but you can… prove it wrong!

The Fitness Drive WARRIOR Workout (4 times per week) [M/T/Th/F]

Monday/Thursday: Upper Body (gives 2 days to rest)

MUSCLE GROUP	EXERCISE	SETS	REPS
Chest	Bench Press	3	10,12,15
Chest	Flat Bench Dumbbell Flye	3	10,12,15
Back	Barbell Bent-Over Row	3	10,12,15
Back	Lat Pulldown	3	10,12,15
Shoulders	Dumbbell Overhead Press	3	10,12,15
Shoulders	Dumbbell Lateral Raise	3	10,12,15
Biceps	Barbell Curl	3	10,12,15
Biceps	Preacher Curl Machine	3	10,12,15
Triceps	Lying Barbell Extension	3	10,12,15
Triceps	Rope Pressdown	3	10,12,15
Abs	Crunch	3	15-20

Tuesday/Friday: Lower Body (gives 2 days to rest)

MUSCLE GROUP	EXERCISE	SETS	REPS
Quads	Leg Press	3	10,12,15
Quads	Leg Extension	3	10,12,15
Hamstrings	Lying Leg Curl	3	10,12,15
Hamstrings	Seated Leg Curl	3	10,12,15
Calves	Standing Calf raise	3	15-20
Calves	Seated Calf raise	3	15-20

Should feel and see a major difference in 1st week with an increase in strength in the 3rd week. Should see major transformation after completing 4 weeks.

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This chart should help. It takes into account how much you weigh and calculates a percentage of your body weight. The percentages are 65%,75%,85%. If the number is a decimal, just round up or down to the nearest whole number.

Your Weight	65% body weight	75% body weight	85% body weight
100	65	75	85
105	68.25	78.75	89.25
110	71.5	82.5	93.5
115	74.75	86.25	97.75
120	78	90	102
125	81.25	93.75	106.25
130	84.5	97.5	110.5
135	87.75	101.25	114.75
140	91	105	119
145	94.25	108.75	123.25
150	97.5	112.5	127.5
155	100.75	116.25	131.75
160	104	120	136
165	107.25	123.75	140.25
170	110.5	127.5	144.5
175	113.75	131.25	148.75
180	117	135	153
185	120.25	138.75	157.25
190	123.5	142.5	161.5
195	126.75	146.25	165.75
200	130	150	170
205	133.25	153.75	174.25
210	136.5	157.5	178.5
215	139.75	161.25	182.75
220	143	165	187
225	146.25	168.75	191.25
230	149.5	172.5	195.5
235	152.75	176.25	199.75
240	156	180	204
245	159.25	183.75	208.25
250	162.5	187.5	212.5
255	165.75	191.25	216.75
260	169	195	221
265	172.25	198.75	225.25
270	175.5	202.5	229.5
275	178.75	206.25	233.75
280	182	210	238
285	185.25	213.75	242.25
290	188.5	217.5	246.5
295	191.75	221.25	250.75
300	195	225	255