Warrior shredding program pdf free download

Since breaking up the protein and carbs from my dinner meal, I find it so easy to eat at a calorie deficit. Just try to be in the ballpark. Some people will be able to lean down without ever having to worry about tracking things exactly.

The best approach would be to track your macros for the first couple weeks, so you get the feel for it. Then just start eye balling things. Or you can simple track your macros for your lunch meal, and they eye ball your dinner meal! My approach is to eat just enough to stay full and satisfied on a diet. That said, eventually you may find your appetite increase and you normalize at the WSP calorie and macro levels. Sometimes listening to your body is a good idea.

So if you lost 20 lbs eating calories per day. If fat loss plateaus for two consecutive weeks then you can reduce calories. That said, you want to make sure to compare pictures and take waist measurements. Occasionally you True Warrior Martial Arts. The Warrior Forum is known for living thing the main hotspot for conversations on the latest approximately Free Warrior Golf Balls.

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Will you become the victim of a violent crime? Dragon Warrior Erdrick. The Warrior Shredding Program is a reliable and effectual protocol that comes in a digital format. The program gets you an easy routine to follow along with a few simple but highly functional exercises.

And that is the secret behind the product. With the best knowledge in fitness, he has combined the perfect blend of diet and exercises for the betterment of your health. To be true, the program will get you the results within a week. You will find your body getting into shape once you start following the routine as directed. The best part of the program is the diet.

And depending on that he has designed the routine with excellence. You will get to see that he has suggested all healthy and tasty foods, so there is no need to kill your taste.

Contrary, if you pump light weights all day like a lot of bodybuilders and fitness models, you trigger sarcoplasmic hypertrophy. This muscle growth has little influence on strength and power and is just more fluid in the muscle.

Without further ado, here are the 5 key lifts for the Warrior Physique. Note: These are going to be the exercises that you absolutely want to get measurably stronger on, as they're the exercises that most contribute to the physique we're trying to build.

The incline bench effectively targets the chest, front delts and triceps. By performing the bench on an incline, you hit the upper chest harder than flat benching. This exercise develops a beautifully sculpted chest like a plate of armour. A lot of people focus way too much on flat benching, they end up over developing their lower pecs. This gives their chest a boob look. If you want to have a masculine chest you want to focus more on the incline bench.

The standing press used to be considered the king of upper body strength. It turned boys into men. As you get stronger on this exercise your shoulders, upper chest and arms will thicken.

As well, you will develop a rock solid and stable core and lower body. It is one of the most effective movements known to man. The weighted chin up is almost so effective I had to stop doing them as my back was becoming too wide. It beats the shit out of any other pulling exercise. As you build strength and lean down, you will eventually be able to do a few bodyweight chin ups. You can gradually build up to 8 reps before thinking about adding weight. Two of my favorite movements are front squats and bulgarian split squats.

Both movements do an amazing job at building great thighs. Moreover, they both hit the VMO nicely. This gives your legs more thickness near the knee. Delivering much more aesthetic muscle proportion. It is safer on the lower back and does an amazing job developing the hamstrings, glutes and low back. In fact, if you want to build a great butt, which women love, then this exercise should definitely be included in your routine.

Now that you know which movements to progress on for building the body you want, as well as the ideal lifting schedule per week three times per week See, when you combine these strategies - lifting 3x per week, focusing on the key movements, and then incorporate the strategies I'll talk about in the next lesson - your body will build jaw- dropping musculature while slicing off body fat to achieve the chiseled Warrior Physique.

Each has their place in this program for building lean, packed muscle in a way that's proportionate - like a Warrior. I believe this to be the most effective style of training for strength and muscle growth. The premise of reverse pyramid training is that you will perform your heaviest set first after a strategic warm up.

You will perform one heavy all out set. Followed by progressively lighter sets. Full rest periods of minutes between sets is recommended. This is the most logical way to train. By hitting your heaviest set fresh, you are best able to promote strength and muscle gains. As well, it may be tempting to try and repeat that heavy set. As well, it makes sense to go a little lighter and pump out more reps and volume and give your central nervous system a little break from very heavy weights.

This is because the first heavy set triggers a state of heightened muscle activation. This means you get more muscle fibers firing for your lighter sets. Essentially this training style if the best of both worlds packaged into one beautiful system. I utilize this system for almost all my training. You would rest 3 minutes between sets. When you can do the top end of the rep range for a set, you will then increase the weight by 5 pounds the following workout.

This is where you want to maximize muscle size. Rest Pause Training is very effective at getting more muscle growth out of a lightweight. Now if you were to rest just seconds, your body would still be in a state of maximum muscle fiber recruitment. So rest pause training is one all out set for reps. Followed by a few more sets with just seconds rest. Because seconds of rest is so short, you will likely only be doing reps for your mini sets. As you can see, you're doing 4 sets total, waiting seconds between each set.

I have tailored this lifting program to build muscle in a downright proportionate way. The goal is to build up your v-shape, the strongest sign of physical attraction in men. As well, the program is designed to get you measurably stronger week after week. As you gain strength to the key lifts, your physique will become harder, denser and more muscular than ever before.

I recommend tracking your workouts in a notebook or in the notes section of your phone. Record the weight and reps for every set of each exercise. Then I will make sure to try and improve on every exercise each workout by adding a rep or adding 5 lbs. The first workout routine is designed for balanced chest and shoulder development.

You will building strength throughout your entire body and your chest, shoulders and upper back will be hit the hardest. The goal is to build the chiseled "Hollywood physique". This will really help accelerate muscle growth to the chest or shoulders, respectively speaking. Incline Barbell Bench Press: , , reverse pyramid 2. Flat Dumbbell Bench Press: , reverse pyramid 3. Incline Dumbbell Curls: , , reverse pyramid 4. Rope Hammer Curls: , reverse pyramid 5. Bent Over Flies: Rest Pause.

Perform warm up sets for incline barbell bench press. A light set for 6 reps, a slightly heavier set for 4 reps and a slightly heavier set for 2 reps. The goal is to warm you up to your first work set without causing you fatigue. Then you will perform 3 sets of Incline Bench.

If you can do the top end of the rep range on all three sets then increase the weight by 5 lbs. After incline bench, you want to rest a few minutes then go into flat dumbbell bench press. You are already warmed up so you can go straight into your set of reps.

When you can do the top end of the rep range on both sets, then increase the weight by 5 lbs. Next, you will be doing incline dumbbell curls. You can do one warm up set of 8 reps. Rest a couple minutes then perform a heavy weight for reps. Rest a couple minutes then drop the weight by 5 lbs. Rest and drop the weight and perform a final set of reps. When you can do all three sets for 8 reps, increase the weight on all three sets the next workout.

For Standing Hammer Rope Curls perform a set for reps. When you can do the top end of the rep range for both sets, increase the weight the next workout.

Finish off with Bent Over Flies. Perform a weight you can do for reps. Rest 10 seconds and perform reps. Bulgarian Split Squats: , , reverse pyramid 2. Romanian Deadlifts: , , reverse pyramid 3. Leg Extensions: , , reverse pyramid 4. Hanging Weighted Knee Raises: 3 sets of reps. I recommend warming up with two sets of Bulgarian split squats. Bodyweight for 8 reps per leg. And a light weight set for 6 reps per leg. Then you should pick a challenging weight for reps. Drop the weight by 10 lbs.

When you can perform 8 reps on all sets, increase the weight of each dumbbell by 5 lbs. For Romanian Deadlifts you should perform warm up sets of reps.

Then perform your heaviest set first for reps. When you can do all three sets for 8 reps, increase the weight by 5 lbs. For leg extensions you can go straight into your heaviest set for reps. When you can do all three sets for 12 reps, increase the weight the next workout. For hanging knee raises you want to perform 3 sets of reps. I recommend lowering your feet slightly in front of you to keep constant tension on your abs. This will hit your abs extremely hard.

When you can do 3 sets of 15 reps, add weight between your feet, starting with 5 lbs. Standing Barbell Press: , , reverse pyramid 2. Weighted Chin ups: 6, 6 reps reverse pyramid 3. Seated Cable Rows: , reverse pyramid 4. Triceps Rope Pushdowns: , , reverse pyramid 5. Lateral Raises: Rest Pause. Perform 2 warm up sets for standing barbell press. A light set for 5 reps and a slightly heavier set for 3 reps.

Then you will perform 3 sets of standing press. After standing barbell press, you want to rest a few minutes then go into weighted chin-ups. Perform a warm up set with your bodyweight for 5 reps, followed by half of your work set weight for 3 reps. Perform a weight you can do for 6 reps. Rest 3 minutes then drop the weight by 20 lbs. Every workout add 2. For cable rows you can go straight into your set of reps. When you can do the top end of the rep range on both sets, then increase the weight the next workout.

Next you will be performing three sets of triceps cable rope pushdowns. You can go straight into your heavy set. Perform your first set for reps. Perform another set for reps. When you can do the top end of the rep range on all three sets, increase the weight on all sets the next workout.

Finish off with Lateral Raises. If you hit a plateau on one of the exercises, I recommend changing the movement. Here are some of the best exercises to use in the rotations:. Weighted Chin ups: , RPT 4. Power Cleans: , , RPT 2. Hip Thrusts: , , RPT 4. Leg Extensions: , , RPT.

Cable Rows: , RPT 4. Triceps Pushdowns: , , RPT 5. Standing Barbell press: , RPT 3. Hammer Curls: , RPT 5. Front Squats: , , RPT 2. Romanian Deadlifts: , , RPT 3. Reverse Lunges: , RPT 4. Weighted Pull ups: , RPT 3. Bent Over Flies: rest pause. Let me simply state that the nutrition and lifting plan will get you into absolutely amazing condition.

In fact, if you were to just nail the nutrition and training you would achieve each and every one of your physique goals. So where does cardio come into play? Well cardio can help speed up fat loss a little bit. There is nothing magical to going for a hard minute run.

There is nothing magical to doing intense interval training. The lifting supports the muscle mass. The nutrition supports fat loss and training performance.

Cardio just helps burn additional calories. So there is no reason why you need to kill yourself doing intense cardio or circuit training. All that does is hamper recovery and make your appetite ravenous. You can walk with a friend or listen to a podcast. You can do it simply on your rest days. On your lifting days, you are going to be burning. If you play any active sport for that matter, then you can absolutely do those activities to increase your calorie burn.

Monday, Wednesday and Friday, after you finish your strength training session, your body is essentially primed to burn fat. Therefore, it can help to add 20 minutes of fat burning cardio. The best style of cardio here would be low intensity.

My preferred method is incline walking. You would walk on the treadmill somewhere between 3. Start with a 1 degree incline. Every minute, increase the incline by 1 degree. Do this for 10 minutes or until it gets very challenging. Then, every minute decrease the incline by 1 degree.

Now, by no means is this the only way to do incline walking. You could simply maintain a high incline of mph the whole time. Although this is quite a bit more challenging so consider walking a little slower 3. Benefits of Doing This. By adding 20 minutes of cardio after your three workouts per week, you may start to notice the fat loss sheds off a little bit faster.

Expect to drop an extra pound of fat per month. The Optional Saturday Cardio Workout The Saturday Workout is an optional workout for those that want to push themselves a little harder and experience a slightly faster rate of fat loss. But for those that want to maintain a solid level of stamina and conditioning.

You can get just as lean, strong and toned as you want, without doing this bonus workout. That said, this workout will help you speed up fat loss a bit and develop some solid stamina.