POLICE PREP

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:

Aussietuck on October 25, 2011

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Workout Category:

Strength Training Only

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Chest, Back, Biceps, Shoulders, Triceps, Abs, Thighs, Calves

Description

Daily Pushup/pull up and crunches to prepair for testing

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Pushups	-	max	60
	-	max	60
Back
Chinup	-	-	60
	-	-	60
	-	-	60
Chest
Barbell Bench Press	-	-	60
	-	-	60
Decline Barbell Press	-	-	60
	-	-	60
Incline Dumbbell Press	-	-	60
	-	-	60
Biceps
Standing Hammer Curls	-	-	60
	-	-	60
	-	-	60
Chest
Cable Crossovers	-	-	60
	-	-	60
Upward Cable Crossovers	-	-	60
	-	-	60
Biceps
Cable Curls	-	-	60
	-	-	60
	-	-	60
Chest
Machine Chest Press	-	-	60
	-	-	60
	-	-	60
Biceps
Suicide Curls	-	-	60
	-	-	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Ice Hockey	0 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Front Dumbbell Raises	-	-	60
	-	-	60
	-	-	60
Lateral Dumbbell Raises	-	-	60
	-	-	60
	-	-	60
Triceps
Triceps Cable Pushdowns	-	-	60
	-	-	60
	-	-	60
Shoulders
Dumbbell Arnold Shoulder Press	-	-	60
	-	-	60
	-	-	60
Plate Pickup Overhead Lift	-	-	60
	-	-	60
Triceps
Bent-Over Triceps Cable Extension	-	-	60
	-	-	60
	-	-	60
Decline Triceps Extension	-	-	60
	-	-	60
	-	-	60
Shoulders
Machine Rear Deltoid Extensions	-	-	60
	-	-	60
	-	-	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Ice Hockey	0 miles	0	-

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