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)
|Chest||Flat Bench Dumbbell Flye||3||10,12,15|
|Back||Barbell Bent-Over Row||3||10,12,15|
|Shoulders||Dumbbell Overhead Press||3||10,12,15|
|Shoulders||Dumbbell Lateral Raise||3||10,12,15|
|Biceps||Preacher Curl Machine||3||10,12,15|
|Triceps||Lying Barbell Extension||3||10,12,15|
Tuesday/Friday: Lower Body (gives 2 days to rest)
|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.
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|