Mephiston646 Posted November 9, 2013 Report Share Posted November 9, 2013 I've been on the workout plan listed below for about a year and a half with great impovments since I've started. However, I am not completing all of my goals and am looking for help to tweek it. Overall, I guess my fitness goals more reflect that of a ranger. GoalsPrimary-Be of large muscle build and cut. Weight goal of around 180 lbs. (I have difficulty weighing more than 163 lbs)-Army Physical Fitness Test score of 300 or better.Secondary-Run 5 miles in 30-45Schedule Description Overall, the schedule will alternate between Strength training days and Cardio days. Each have their own workout routine. Otherwise, I often add random excerizes to target specific muscle groups after each Strength Training routine to mix things up. So, I start with Strength Training A, then move to Cardio Training A, Then I perform Strength Training B, then Cardio Training B. Then repeat.Circuits Circuits will be performed with 60 second rest periodsStrength Training Strength Training will use weights depending upon ability and availability. The amount of weight used will not decrease so long as the the weights are available. The same will be for the number of repetitions. In addition, the alternate workout will also be used to vary my workout routine on a random strength training day; if not every other strength training day.Cardiovascular TrainingThere are to cardiovascular training day types. They alternate between Interval and Continual training days. Alternate workout routines are listed within both programs "A" and "B".Eliptical Training Eliptical Training will vary greatly depending on ability. The resistance used will be set for the highest difficulty that I will be able to maintain throughout the workout. Resistance will increase durring the workout itself when a resistance level begins to feel easy to maintain at a high pace. Barefoot RunningI do this as part of a warm-up excersize and to help with knee injuries. Running too often leads to shin splints and knee problems. Not running enough does the same. I find this frequency has been best so far.Strength Training A-20 Minutes of Barefoot Running-15 Lat Pull-Downs (235lbs)-4 sets of 10 Dead Lifts (210 lbs+ bar)-120 Push Ups-50 Floor Wipers (90 lbs)-25 Single Arm Clean-and-Press (50 lbs)-15 Lat Pull-Downs (220lbs, bar held as in a Chin-Up)-Hughbanks Special-3 Super-Sets Forearms Extentions-15 Standing Tricep Extentions (55 lbs)Strength Training B (4 circuits)-15 One Legged Squats (each leg)-40 Iron Mikes-15 Chin Ups-40 Dips-15 Pull Ups-50 Push Ups-75 second Planks (center and sides)Cardio Training ACircuit Cardio (4 Circuits)-60 second Medicine Ball Slams-60 second Medicine all Twists-60 second Dimb Bell Woodchops (35 lbs, alternate sides each ciruit)-60 second Eight Count Push Ups to High JumperCardio Training B-4.5 miles eliptical-5 Super-Sets of 60 second forward, then backwards sprints-120 second planks (front and sides) Quote Link to comment
Jav Posted November 10, 2013 Report Share Posted November 10, 2013 Have you been doing the same things for the entire year and a half? Quote Link to comment
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