PREP WORKOUT ARMY SERGENT FOR MEN

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:

lachow on July 16, 2013

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Abs, Thighs, Chest, Back, Shoulders, Lower Back

Tags:

fitness, Men, army, fat loss, testosterone

Description

Formulated by an Army Sergent for Men ages 30-55. Targets weight loss, testosterone increase, overall fitness and low body fat.

This is the Prep stage of three stages. Intended for 12-15 weeks.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Side Crunches	-	20	30
	-	20	30
	-	20	30
	-	20	30
Crunches	-	20	30
Knee-Up Crunches	-	20	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Stretching	0 miles	0	-
500m Swim Workout	0 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Dumbbell Squats	20 lbs.	5	60
	20 lbs.	5	60
	20 lbs.	5	60
	20 lbs.	5	60
Chest
Dumbbell Bench Press	120 lbs.	5	60
	120 lbs.	5	60
	120 lbs.	5	60
	120 lbs.	5	60
	120 lbs.	5	60
Back
Pendlay Bent-Over Barbell Rows	60 lbs.	5	60
	60 lbs.	5	60
	60 lbs.	5	60
	60 lbs.	5	60
	60 lbs.	5	60

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

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