Weekly Warrior Workout 147
Savages, a lot of you are putting in the work and getting results with our performance programs. While you're all slaying, I am putting work in on a build phase aka putting on muscle mass. This isn't traditional for Warfighter Athletic, but I am a huge believer that the addition of a well structured build phase will only be positive for your long term performance and longevity.
A common mistake I often see and have also made myself, is ego lifting. Lifting heavy weights with average form, when really you should be dropping the weight and focusing on perfect form. During this build phase that is a huge focus.
Yes I am working hard and pushing myself, but I am chasing form and that beautiful pain we call the PUMP!
Here is a look into a Squat & Deadlift session from my current program.
WARM UP
5-10 minutes of cardio and dynamic stretching
Leg Extension | 3 x 15 | This is a warm up exercise
WORKOUT
Squats | Sets x Reps
1 - 10 reps
2- 5 reps
3 - 5 reps
4 - 3 reps
5 - 3 reps
6 - 2 reps
7 - 2 reps
8 - 20+ reps
Deadlift | Sets x Reps
1 - 10 reps
2 - 5 reps
3 - 5 reps
4 - 3 reps
5 - 2 reps
6 - 2 reps
7 - 2 reps
8 - 1 rep
Heavy KB Swing
1 - 15 reps
2 - 12 reps
3 - 10 reps
Heavy Cable Curl superset with Preacher Curl Machine
1 - 15 reps
2 - 12 reps
3 - 10 reps
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