Workout Schedules

[nick23smith]

YES!!! First thread. Well, after RP of course. So, I guess this is the second thread. Not so cool anymore are we?

What workout schedules does everyone use? For me...

Monday - Day off. I workout at night and I don't want to miss 24, so I use this as my rest day. Pathetic, I know.

Tuesday - Sprints and Jump Rope. I sprint 100 yards, do 30 seconds of jump rope and walk back to the start. Rinse, repeat 15 times. Kills me every time I do it.

Wednesday - Weights. I am already a big guy, not body builder big, not fat, just big, so I do a lot of light weights at high reps. I also do sit-ups and push-ups. To failure.

Thursday - Distance running. For me, distance running is 2 miles.

Friday - Strictly sit-ups and push-ups. To failure.

Saturday - Distance running. Again...2 whole miles.

Sunday - See Wednesday.

[Switchback]

Day 1: Chest, 20-30 min cardio
Day 2: Arms, 20-30 min cardio
Day 3: Back, 20-30 min cardio
Day 4: Shoulders and a little legs, 20-30 min cardio
Day 5: Long cardio day
Repeat

I don't schedule days off. Usually something comes up and I miss a day every now and then.

[w1zard]

Day 1: Chest, 20-30 min cardio
Day 2: Arms, 20-30 min cardio
Day 3: Back, 20-30 min cardio
Day 4: Shoulders and a little legs, 20-30 min cardio
Day 5: Long cardio day
Repeat

I don't schedule days off. Usually something comes up and I miss a day every now and then.

How many reps of each area per day? And say, what does your chest, arms, back, ect... workout consist of?

[Big_Montana]

the key to not hitting a plateau (or wall whatver you want to call them) in your fitness is constant change, always find a new way to do what you've been doing.

i change things up about once every 4 months, change resistance levels or something (eg. if your just doing push ups try push ups with your feet on a bench) then 4 months latter go back to regular push ups.

the less routine your workout routine is the better it will work for you.

[Switchback]

I bounce between dumbells and barbells, with a sprinkle of cable work. I also forgot to mention that I do abs about every other day.

I usually do 3-4 sets of each exercise with each set trying to hit 6-8 reps.

The exercises vary. As already mentioned, sticking to a given routine will really limit you. One chest routine may be barbells on bench, then incline bench, followed by decline Cybex cable flies. Then I mix it up using barbells i stead. I also like to throw supersets in every now and then (such as doing a set of flat bench with a barbell, immediately followed by dumbell flies and then repeating for a total of 4 sets).

Also, keep a log. Since I try to vary my exercises so much, it is easy to forget what weight you used last time on the exercise... this way, you avoid spending time trying to find the right workout weight (not to mention, you can see your progress). The log is also a great tool for tracking injuries and which exercises agitate the injuries.

[greenlead]

This was posted by a member named PEACE at another LE forum.

I think I am going to start on it, as soon as I get to the point where I can do sets of 50 of each of the main exercises.

I've also found this site to be interesting: http://www.crossfit.com/
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First, a couple of caveats and FYI's:

1 - Don't start with the numbers given for reps, unless you are already well-conditioned and seeking to take your own plan/capabilities to a new level by mixing in a new program. For starters, I would suggest taking something less than your current max (on pushups for instance) - so if you max at 20 pushups, insert the number 15-18 in for pushups reps. After a couple of weeks, increase it to 20 or 25, and so on.

2 - Yes, this can be done by female applicants. Simply insert female protocols/exercises/qualifying times.

3 - A lot could be said about this PT regimen - why in this order, for instance - and even more could be said about nutrition, rest between sets, days off, etc. Suffice to say, with the exception of the Combat Cardio (here renamed and recently added to my program; given to me by a Marine Force Recon friend and board member), this program is derived from my PFT experiences in the US Navy. Eat and hydrate properly; get plenty of rest and always stretch before and after exercising.

4 - In closing, this is my program, try it if you want to and good luck from one applicant to another!

PEACE’s PFT Training Program


Monday – Friday

Stretches

3 Evolutions of:

Pull-ups (Standard or Commando) x MAX

Sit-ups (Decline bench or standard protocols) x 50

Dips x 25

Push-up Program:
Spiders x 50 (Hands and feet, wide apart)
SEALs x 50 (Hand forming diamond under sternum, feet wide)
IBS x 50 (Feet on chair, hands just beyond shoulder width)
Strd. x 50 (See agency protocol)

3-Ct. Flutters X 50

Stretches

M – W – F

Treadmill or Outdoor Running; 1.5 – 2.5 miles (more if you desire)

12-Minute Combat Cardio (Optional: add-in or supplement to Running)

4 min warm up pace

4 min interval training
20 sec sprints
10 sec walk
20 sec sprints
repeat until 4 min is up

4 min cool down pace

In conclusion, I try to take a week off every 3 or 4 months. After such a break, I usually do 2 evolutions, rather than 3, for the first week or 2 after resuming.
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[CityOfChicago]

I'm always changing my work-outs, about every 4 months. Right now my work-outs look like this:

Day 1: Back
Close grip pull-downs 3/4s of 10
DB row 4s of 10
Wide grip pull-downs 3s of 10
Seated cable row with rope 3s of 10-12
Shrugs 4s of 10

Day 2: Chest
Barbell bench press 4s of 10
Incline barbell bench 4s of 10
DB bench on swiss ball 3s of 10
incline cable flyes 3s of 10

Day 3: Legs
Back squat 4s 10
Weighted step-ups 4s of 10
Leg ext 3s of 10
Leg curl 4s of 10
calf-o-rama

Day 4: Biceps/grip
Cambered bar curls 4s of 10
Alt DB curls 4s of 10
Reverse cambered curls 3s of 10
Reverse wrist curls 4s of 10

Day 5: Shoulders/Triceps
DB lateral raises 4s of 10
Machine Shoulder press 4s of 10
Rear delt flyes 4s of 10
Rope press downs 4s of 10
Lying french press 3s of 10
Cable press downs 3s of 10
DB kickbacks 3s of 10

Repeat Day 1

Additionally I do abs every other day, an assortment of floor and swiss ball exercises. I aim for about 100 total reps. Cardio I do 4 days a week, 2 days of distance running (2-3 miles is distance for me) and 2 days of interval sprints. Hey, I'm only one man.