Advice For military members

[armyrebel]

Im giong to start lifting again. Its been a few months. Here is my current Physical Training that we do at work.

Mondays: Long run 4-6 miles @ 7-9 min pace
Tuesdays: 30 Mins sprints / 30 mins pushups/situps
Weds: 3-5 Mile Ruck. 30-50 lbs
Thursday: Same as Tuesday
Friday: Same as Monday

I cant change the workout that we do in the morning at work. I want to do this program that i found on Bodybuilding.com.


DAY 1

Legs / Shoulders:

* Squats - 4 x 6-12
* Lunges - 3-4 x 8-10
* Leg Curl - 3-5 x 4-6
* Seated Calf Raises - 4 x 8-12
* Military Press - 4 x 6-12
* Side Laterals Raises - 3-4 x 8-12

DAY 3

Chest / Triceps

* Bench Press - 3-4 x 6-12
* Incline Bench Press - 3-4 x 6-12
* Dips - 3-4 x 8-12
* Standing Triceps Ext - 3-4 x 8-12

DAY 5

Back / Biceps

* Chins - 3 x 8-10
* Barbell Rows - 3 x 6-8
* Barbell Curl - 3 x 8-10
* Concentration Curl - 3 x 6-8

Day 6:

Go up the pyramid: (or half pyramid workout)
Set/Step 1: 1 pullups/2 pushups/3 situps
Set/Step 2: 2 pullups/4 pushups/6 situps
Set/Step 3: 3 pullups/6 pushups/9 situps
Set/Step 4: 4 pullups/8 pushups/12 situps
Set/Step 5: 5 pullups/10 pushups/15 situps (Your first set sets are basically a warmup)
Set/Step 6: 6 pullups/12 pushups/18 situps
Set/Step 7: 7 pullups/14 pushups/21 situps
Set/Step 8: 8 pullups/16 pushups/24 situps
Set/Step 9: 9 pullups/18 pushups/27 situps
Set/Step 10: 10 pullups/20 pushups/30 situps (Here is where you should fail / max out)

Go down the pyramid: (or reverse order pyramid = toughest to easiest number of reps)
Set/Step 9: 9 pullups/18 pushups/27 situps
Set/Step 8: 8 pullups/16 pushups/24 situps
Set/Step 7: 7 pullups/14 pushups/21 situps
Set/Step 6: 6 pullups/12 pushups/18 situps
Set/Step 5: 5 pullups/10 pushups/15 situps (Still tough until this point reaching failure at every level)
Set/Step 4: 4 pullups/8 pushups/12 situps
Set/Step 3: 3 pullups/6 pushups/9 situps
Set/Step 2: 2 pullups/4 pushups/6 situps
Set/Step 1: 1 pullups/2 pushups/3 situps (Finish cool down)




ADD: dips to the exercises for additional tricep /shoulder burn. I usually do the same number of dips as I do pushups.

ADD: Running 100 sprints to add some killer cardio. These will hurt you and you will lose your juice quickly so bring gaotroade for blood sugar / electrolyte replacement and water to drink...

Day 7 Rest

I also ride my mountain bike about 30 mins every other day. And I swim. So what are your comments on the about workout. Since im leaving to go back to iraq. Trying to get a solid program that will help with my military fitness and add some muscle again.

[canyonracerx]

That's a lot of work in addition to your already overloaded running schedule from work. What are you wanting to accomplish? Do you want to gain weight, loose weight, get stronger, have more endurance?

[armyrebel]

Well, Want to build muscle and increase endurance