Welcome to part 2 of achieving the warrior physique. In the last article I covered nutrition and dieting for the ripped and wiry warrior build. In case you missed it here’s part one warrior physique part 1. In this article I am going to talk about a systematic workout approach to build the warrior physique! But first let’s take a look at some kinobody examples!
Koy is a buddy of mine who is clearly in shredded shape! His bodyfat is ridiculously low and as a result his vascularity becomes much more pronounced. Koy is around 5’10 and 150 lbs and has the warrior physique!
Bryden is my 16 year old younger brother and is also 5’10 and 150 lbs. I’ve been helping him with his training and nutrition for the past two years. In that time he has gradually decreased his body fat and improved his muscle definition and strength significantly.
3. Greg (me)
This is a picture of me from the summer of 2011. I’m around 170 lbs at 5’10 and 6-7% body fat. Since that time I’ve put on a substantial amount of muscle.
Strength Training for the Warrior Physique Continue reading
- Doing a photoshoot on Thursday so I have 3 days to drop a few more pounds of fat
- Diet was bad over the weekend so I am gonna limit calories this week.
- Stopping a few reps shy of failure to avoid breaking down the muscle since I am cutting calories significantly
Warm up – 10 mins of jump rope and dynamic / mobility movements
Incline Barbell Bench Press: 220 lbs – 3 x 3
Weighted Pull-ups: 45 lbs – 3 x 5
Dumbbell Bench Press on Stability Ball: 85 lbs – 3 x 8 reps
Seated Cable Close Grip Rows: 210 lbs – 3 x 6 reps
Superset #3: Rear delts and lower back
Cable Scarecrows: 2 x 10 reps
90 degree Back Extensions: 1 x 20, 1 x 10 reps
Super-set #4: Core, Balance, Mobility
Standing Partial Barbell Roll-outs: 3 x 5 reps
Yoga Headstand: 3 x 30 seconds
Cossack Warrior: 3 x 10 reps
Cardio: went super easy and light
Treadmill with 2 degree incline: 1 minute walk at 4mph / 1 minute run at 8mph x 10 = 20 minutes
Jump Rope x 5 mins
Performed this workout February 16, 2011.
This workout is going to blast your metabolism into overdrive. Prepare to burn fat like mad.
The workout consists of 3 circuits with 3 exercises per circuit. Each circuit is going to work your whole body – get the lactic acid flowing – cause massive oxygen debt – and force your body to release tons of Growth Hormone.
Anyways here is the workout:
Circuit 1: complete 3x – no rest between exercises – 1 min rest between circuits
Pushups with Feet in suspension bands (knees to chest after every rep): 15-21 reps
Bodyweight Squat Jumps: 21
Hammer Curl + Press: 25lbs x 8-13 reps
Curl and Press
Tuesday February 15, 2010
Shoulders, Arms and Intervals
One Arm Standing Dumbbell Press:
30lbs x 5 reps, 40lbs x 5 reps, 50lbs x 5 reps, 60lbs x 3 reps, 65lbs x 3 reps, 70lbs x 3 reps
Lateral Raises (slight bend in arms):
3 sets x 6 reps with 40lbs
Dumbbell High Pull:
3 sets x 6 reps with 65lbs
Bi’s and Tri’s:
Standing Barbell Curls:
75 x 5, 95 x 5, 115 x 3, 135 (felt weak here could barely do one good rep), 95lbs x 3 sets x 5 reps (slow and controlled)
Lying on ground Barbell Skull Crushers off of rack (about 3 inches over forehead):
3 sets x 5 reps x 115 lbs
One-Arm Cable Curls:
3 sets x 6 reps
Triceps Rope Push-downs:
3 sets x 6 reps
High Intensity Interval Training
Treadmill Intervals (2 degree incline) – 1 minute sprint at 10mph / 30 seconds rest (feet on sides): performed 8 continues intervals
stretching, headstand, balance exercises and 10 minute walk