PHASE 1 ARMY SERGENT'S WORKOUT

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
lachow
Rating:
 Unrated
Created By:
lachow on September 13, 2013
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Beginner
Target Gender:
Men
Body Parts:
Back, Chest, Thighs, Shoulders
Workout Length:
7 days
Workout Days:
Sunday, Monday, Tuesday, Wednesday, Thursday, Friday, Saturday
Tags:
testosterone, fitness, Men, army, fat loss
Description

This is a strengthening and preparation workout targeted at men to begin a fat-burning and muscle-building routine. This phase is designed to last 12 weeks before plateau. Feel free to adjust your weight, but try to add 5-10 lbs each week to each exercise until you plateau. Also, begin a high-protein diet. This is designed to increase testosterone in men, which helps lose fat and build strength and it requires a lot of protein to achieve this.

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Workout Routine Sample

Day 1
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Swimming0 miles45-
Fitness Walk: 5 MPH0 miles45-
Recumbent Stationary Bike0 miles45-
Eliptical Trainer0 miles45-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Pendlay Bent-Over Barbell Rows180 lbs.560
180 lbs.560
180 lbs.560
180 lbs.560
180 lbs.560
Chest
Barbell Bench Press220 lbs.560
220 lbs.560
220 lbs.560
220 lbs.560
220 lbs.560
Thighs
Barbell Squats220 lbs.560
220 lbs.560
220 lbs.560
220 lbs.560
220 lbs.560
Shoulders
Weight Lifting Session-2560

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