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Hey, I noticed a lot of people have been asking for advice on getting in shape for the military and there are a lot of good answers out there as well. I thought that I would post a sample workout routine to help get people started. Others may chime in with theirs, but please no "Superman" routines. Remember this is for amatuers, especially beginners. 8)
3 sets of 8-10 reps each exercise, start with a light weight and gradually increase the weight load, shoot for 5% increase each week.
Monday - Chest/Back/Shoulders/Abs
Flat Barbell Bench Press, Seated Row, Military Press, Incline Dumbell Bench Press, V-Ups (use weight assist to start if it's too hard) Side Raises. For abs I do 5 x20 sit ups, back extensions 5 x 10, Knee Raises 5 x 10, wood chop 5 x 10 (on a cable cross machine, raise it to the highest setting, set a weight that's comfortable for you, take two hands and swing down like you were chopping wood with an axe. 5 x 10 (That's a lot of ab exercise, only do what you're comfortable with!)
Tuesday - Legs and Arms (This includes, Quads, Calves, Hamstrings, Biceps and Triceps)(Do your legs first, they are very large muscles)
Barbell Squat (do squats with only your body to start if it is too hard, then add weight. Be careful with this exercise, don't let your knees go past your toes or you will lose power and get crushed) Standing Calf Raise, Leg Curl, Leg Press (or Leg Extension) Seated Calf Raise, Lying Leg Curl. For abs I do 5 x20 sit ups, back extensions 5 x 10, Knee Raises 5 x 10, wood chop 5 x 10 (on a cable cross machine, raise it to the highest setting, set a weight that's comfortable for you, take two hands and swing down like you were chopping wood with an axe. 5 x 10 (That's a lot of ab exercise, only do what you're comfortable with!)
Wednesday - Off
Thursday - Chest/Back/Shoulders
Flat Barbell Bench Press, Seated Row, Military Press, Incline Dumbell Bench Press, V-Ups (use weight assist to start if it's too hard) Side Raises.
For abs I do 5 x20 sit ups, back extensions 5 x 10, Knee Raises 5 x 10, wood chop 5 x 10 (on a cable cross machine, raise it to the highest setting, set a weight that's comfortable for you, take two hands and swing down like you were chopping wood with an axe. 5 x 10 (That's a lot of ab exercise, only do what you're comfortable with!)
Friday - Legs and Arms (This includes, Quads, Calves, Hamstrings, Biceps and Triceps)
Barbell Squat Standing Calf Raise, Leg Curl, Leg Press (or Leg Extension) Seated Calf Raise, Lying Leg Curl.
For abs I do 5 x20 sit ups, back extensions 5 x 10, Knee Raises 5 x 10, wood chop 5 x 10 (on a cable cross machine, raise it to the highest setting, set a weight that's comfortable for you, take two hands and swing down like you were chopping wood with an axe. 5 x 10 (That's a lot of ab exercise, only do what you're comfortable with!)
Saturday & Sunday - Off
I do abs on all four days, it has nothing to do with defining my abs (you need a low body fat % for that) I believe that a good body starts with a good core. A strong core will help with all your physical activites.
Add cardio 3 x week, try starting with this: Walk 5 mins to warm up, run x 1 min, wlk x 2 mins, do this 11 times walk 5 mins for cool down. Each week try adding a minute to the run and taking your walking time down, until eventually you can run 10 minutes without taking a break. Remember that your pace is personal, don't try to go too fast to quickly. Each week alternate between adding speed and distance. Hope this helps everyone 8)
3 sets of 8-10 reps each exercise, start with a light weight and gradually increase the weight load, shoot for 5% increase each week.
Monday - Chest/Back/Shoulders/Abs
Flat Barbell Bench Press, Seated Row, Military Press, Incline Dumbell Bench Press, V-Ups (use weight assist to start if it's too hard) Side Raises. For abs I do 5 x20 sit ups, back extensions 5 x 10, Knee Raises 5 x 10, wood chop 5 x 10 (on a cable cross machine, raise it to the highest setting, set a weight that's comfortable for you, take two hands and swing down like you were chopping wood with an axe. 5 x 10 (That's a lot of ab exercise, only do what you're comfortable with!)
Tuesday - Legs and Arms (This includes, Quads, Calves, Hamstrings, Biceps and Triceps)(Do your legs first, they are very large muscles)
Barbell Squat (do squats with only your body to start if it is too hard, then add weight. Be careful with this exercise, don't let your knees go past your toes or you will lose power and get crushed) Standing Calf Raise, Leg Curl, Leg Press (or Leg Extension) Seated Calf Raise, Lying Leg Curl. For abs I do 5 x20 sit ups, back extensions 5 x 10, Knee Raises 5 x 10, wood chop 5 x 10 (on a cable cross machine, raise it to the highest setting, set a weight that's comfortable for you, take two hands and swing down like you were chopping wood with an axe. 5 x 10 (That's a lot of ab exercise, only do what you're comfortable with!)
Wednesday - Off
Thursday - Chest/Back/Shoulders
Flat Barbell Bench Press, Seated Row, Military Press, Incline Dumbell Bench Press, V-Ups (use weight assist to start if it's too hard) Side Raises.
For abs I do 5 x20 sit ups, back extensions 5 x 10, Knee Raises 5 x 10, wood chop 5 x 10 (on a cable cross machine, raise it to the highest setting, set a weight that's comfortable for you, take two hands and swing down like you were chopping wood with an axe. 5 x 10 (That's a lot of ab exercise, only do what you're comfortable with!)
Friday - Legs and Arms (This includes, Quads, Calves, Hamstrings, Biceps and Triceps)
Barbell Squat Standing Calf Raise, Leg Curl, Leg Press (or Leg Extension) Seated Calf Raise, Lying Leg Curl.
For abs I do 5 x20 sit ups, back extensions 5 x 10, Knee Raises 5 x 10, wood chop 5 x 10 (on a cable cross machine, raise it to the highest setting, set a weight that's comfortable for you, take two hands and swing down like you were chopping wood with an axe. 5 x 10 (That's a lot of ab exercise, only do what you're comfortable with!)
Saturday & Sunday - Off
I do abs on all four days, it has nothing to do with defining my abs (you need a low body fat % for that) I believe that a good body starts with a good core. A strong core will help with all your physical activites.
Add cardio 3 x week, try starting with this: Walk 5 mins to warm up, run x 1 min, wlk x 2 mins, do this 11 times walk 5 mins for cool down. Each week try adding a minute to the run and taking your walking time down, until eventually you can run 10 minutes without taking a break. Remember that your pace is personal, don't try to go too fast to quickly. Each week alternate between adding speed and distance. Hope this helps everyone 8)