CPAT TRAINING AACFD

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

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Created By:

skanderson1995 on January 01, 2013

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Workout Category:

Strength & Cardio Combined

Workout Type:

Endurance

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

Abs, Biceps, Shoulders, Thighs, Chest, Trapezius

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Friday, Saturday

Description

This is the program I am going to start here in 2013 to prepare for my Firefighter CPAT (Candidate Physical Agility Test).

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	-	30
Biceps
Standing Alternate Dumbbell Curls	-	-	60
Shoulders
Seated Dumbbell Press	-	-	60
Lateral Dumbbell Raises	-	-	60
Thighs
Dumbbell Lunges	-	-	60
Chest
Pushups	-	-	60
Thighs
Dumbbell Squats	-	-	60
Abs
Sit-Ups	-	-	30
Trapezius
Dumbbell Shrugs	-	-	60
Biceps
Standing Dumbbell Curls	-	-	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0 miles	0	-
Jumping Rope	0 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	-	30
Biceps
Standing Alternate Dumbbell Curls	-	-	60
Shoulders
Seated Dumbbell Press	-	-	60
Lateral Dumbbell Raises	-	-	60
Thighs
Dumbbell Lunges	-	-	60
Chest
Pushups	-	-	60
Thighs
Dumbbell Squats	-	-	60
Abs
Sit-Ups	-	-	30
Trapezius
Dumbbell Shrugs	-	-	60
Biceps
Standing Dumbbell Curls	-	-	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0 miles	0	-
Jumping Rope	0 miles	0	-

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