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Military Security Workout
General
Beginner
Dumbbell
Plan Details
The Military Security Workout routine by Jamie9269 is a 31 day workout plan. It is a beginner level plan to achieve general fitness goals.
This is a Beginner Cardio & Weight work out program. Cardio should be a C25K or a B210K run program for 9 to 10 weeks and Beginner weight mass for 5 weeks then repeat for total of 10 weeks. Lift every other Day and Run with Abs workout every other day with 1 rest day for the week. Sat is day 1 for me with Fri being the rest day.rnrn
Routine detail
Mon
Back & Shoulders (Week 1 & 6 )
Est. 99 min
9 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Kettlebell Alternating Row
10 Sets x 10 Reps
Dumbbell Bent-Over Row
10 Sets x 10 Reps
Barbell Shrug
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 12 Reps
Barbell Shoulder Press
3 Sets x 6 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 12 Reps
Barbell Front Raise
10 Sets x 10 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 15 Reps
Mon
Back & Shoulders (Week 5 & 10)
Est. 72 min
10 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Barbell Behind the Back Shrug
3 Sets x 12 Reps
Barbell Good Morning
3 Sets x 8 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 15 Reps
Mon
Back & Shoulders (Week 2 & 7)
Est. 70 min
9 exercises
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Kettlebell Alternating Row
5 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Barbell Good Morning
3 Sets x 15 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 12 Reps
Barbell Military Press
3 Sets x 6 Reps
Dumbbell Reverse Fly
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Mon
Back & Shoulders (Week 4 & 9)
Est. 68 min
9 exercises
Dual Cable Triceps Extension
3 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise (Side-Lying)
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Mon
Back & Shoulders (Week 3 & 8)
Est. 99 min
9 exercises
Dumbbell Bent-Over Raise
10 Sets x 10 Reps
Kettlebell Alternating Row
10 Sets x 10 Reps
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Barbell Behind the Back Shrug
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 6 Reps
Dumbbell Lateral Raise
10 Sets x 10 Reps
Barbell Rear Delt Row
3 Sets x 12 Reps
Tue
Run & Abs (Week 1 & 6)
Est. 41 min
7 exercises
Running
1 Set
Barbell Seated Twist
3 Sets x 12 Reps
Air Bike
3 Sets x 12 Reps
Crunch with Hands Overhead
3 Sets x 15 Reps
Leg Raise
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
5 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension
5 Sets x 10 Reps
Tue
Run & Abs (Week 3 & 8)
Est. 23 min
5 exercises
Running
1 Set
Frog Sit-Up
3 Sets x 15 Reps
Jackknife Sit-Up
3 Sets x 12 Reps
Oblique Crunch
3 Sets x 12 Reps
Reverse Crunch
3 Sets x 12 Reps
Tue
Run & Abs (Week 4 & 9)
Est. 36 min
5 exercises
Running
1 Set
Cross Body Crunch
10 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 12 Reps
Crunch
3 Sets x 12 Reps
Reverse Crunch
3 Sets x 15 Reps
Tue
Run & Abs (Week 5 & 10)
Est. 45 min
5 exercises
Running
1 Set
Weight Plate Russian Twist
3 Sets x 15 Reps
Crunch with Hands Overhead
10 Sets x 10 Reps
Barbell Side Bend
3 Sets x 8 Reps
Bench Crunch
10 Sets x 10 Reps
Tue
Run & Abs (Week 2 & 7)
Est. 122 min
6 exercises
Running
1 Set
Crunch
10 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Bench Crunch
10 Sets x 10 Reps
Thai Plank
3 Sets x 1 Reps
Leg Pull-In
10 Sets x 10 Reps
Wed
REST & RECOVER
Est. 0 min
0 exercises
This day is empty
Thu
Run & Abs (Week 2 & 7)
Est. 25 min
5 exercises
Running
1 Set
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 12 Reps
Crunch
3 Sets x 12 Reps
Reverse Crunch
3 Sets x 15 Reps
Thu
Run & Abs (Week 1 & 6)
Est. 47 min
7 exercises
Running
1 Set
Frog Sit-Up
3 Sets x 15 Reps
Jackknife Sit-Up
3 Sets x 15 Reps
Oblique Crunch
3 Sets x 12 Reps
Reverse Crunch
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
5 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension
5 Sets x 10 Reps
Thu
Run & Abs (Week 3 & 8)
Est. 23 min
5 exercises
Running
1 Set
Weight Plate Russian Twist
3 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Barbell Side Bend
3 Sets x 8 Reps
Stability Ball Crunch
3 Sets x 12 Reps
Thu
Run & Abs (Week 4 & 9)
Est. 22 min
5 exercises
Running
1 Set
Barbell Seated Twist
3 Sets x 12 Reps
Air Bike
3 Sets x 12 Reps
Crunch with Hands Overhead
3 Sets x 15 Reps
Leg Raise
3 Sets x 8 Reps
Thu
Run & Abs (Week 5 & 10)
Est. 25 min
5 exercises
Running
1 Set
Decline Crunch
3 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Stability Ball Crunch
3 Sets x 15 Reps
Bench Leg Pull-In
3 Sets x 12 Reps
Fri
Legs (Week 1 & 6)
Est. 39 min
4 exercises
Barbell Deep Squat
4 Sets x 6 Reps
Barbell Standing Calf Raise
5 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 12 Reps
Barbell Speed Squat
3 Sets x 20 Reps
Fri
Legs (Week 2 & 7)
Est. 54 min
6 exercises
Barbell Clean Deadlift
4 Sets x 6 Reps
Machine Seated Calf Raise
4 Sets x 20 Reps
Dumbbell Reverse Lunge
4 Sets x 15 Reps
Hack Squat
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 15 Reps
Fri
Legs (Week 5 & 10)
Est. 52 min
6 exercises
Hack Squat
3 Sets x 6 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Barbell Sumo Deadlift
3 Sets x 8 Reps
Dumbbell Walking Lunge
4 Sets x 25 Reps
Machine Leg Extension
3 Sets x 20 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Fri
Legs (Week 3 & 8)
Est. 59 min
7 exercises
Machine Leg Press
4 Sets x 6 Reps
Smith Machine Stiff-Leg Deadlift
4 Sets x 8 Reps
Dumbbell Step-Up
4 Sets x 15 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Barbell Standing Calf Raise
4 Sets x 15 Reps
Fri
Legs (Week 4 & 9)
Est. 65 min
6 exercises
Barbell Front Squat
4 Sets x 12 Reps
Barbell Lunge
4 Sets x 20 Reps
Machine Leg Press
3 Sets x 20 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Machine Leg Extension
4 Sets x 20 Reps
Machine Seated Calf Raise
4 Sets x 20 Reps
Sat
Middle Chest, Arms (Week 1 & 6)
Est. 84 min
11 exercises
Barbell Bench Press
3 Sets x 6 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 12 Reps
Push-Up
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Barbell Overhead Tricep Extension
2 Sets x 12 Reps
Tricep Push-Up
3 Sets x 12 Reps
Barbell Curl
3 Sets x 6 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 12 Reps
Barbell Wrist Curl (Palms Down)
10 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension
2 Sets x 12 Reps
Sat
Upper Chest & Arms (Week 3 & 8)
Est. 89 min
11 exercises
Barbell Incline Bench Press
3 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Push-Up
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 15 Reps
Machine Dip
3 Sets x 8 Reps
Dumbbell Decline Tricep Extension
3 Sets x 12 Reps
Cable One-Arm Tricep Extension (Kneeling)
3 Sets x 15 Reps
Barbell Kneeling Wrist Curl (Palms Up)
5 Sets x 25 Reps
Sat
Dumbbell Size Chest & Arms (Week 4 & 9)
Est. 98 min
11 exercises
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Decline Bench Press
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Machine Dip
3 Sets x 8 Reps
Barbell Curl (Close Grip)
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 12 Reps
Preacher Curl Machine
2 Sets x 15 Reps
EZ Bar Decline Tricep Extension
3 Sets x 8 Reps
Cable Low Tricep Extension (Supine)
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Weight Plate Pinch
5 Sets x 50 Reps
Sat
Lower Chest & Arms (Week 2 & 7)
Est. 89 min
11 exercises
Barbell Decline Bench Press
3 Sets x 6 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Decline Fly
3 Sets x 8 Reps
Push-Up
3 Sets x 12 Reps
Bench Dip
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension
2 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Barbell Curl Against an Incline
2 Sets x 12 Reps
Cable Bicep Curl (Supine)
3 Sets x 15 Reps
Cable Wrist Curl
5 Sets x 50 Reps
Sat
Barbell Strength Chest & Arms (Week 5 & 10)
Est. 82 min
12 exercises
Barbell Bench Press
3 Sets x 6 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Barbell Decline Bench Press
3 Sets x 6 Reps
Machine Dip
3 Sets x 12 Reps
Barbell Curl
3 Sets x 6 Reps
Barbell Bench Press (Close Grip)
3 Sets x 6 Reps
Dumbbell Incline Curl
2 Sets x 12 Reps
Cable Lying Tricep Extension
2 Sets x 12 Reps
Preacher Curl Machine
2 Sets x 20 Reps
Cable Shoulder Extension
2 Sets x 20 Reps
Barbell Wrist Curl (Palms Up)
2 Sets x 50 Reps
Barbell Wrist Curl (Palms Down)
2 Sets x 50 Reps
Sun
Run & Abs (Week 1 & 6)
Est. 99 min
7 exercises
Running
1 Set
Dumbbell Side Bend
3 Sets x 12 Reps
Crunch
3 Sets x 12 Reps
Reverse Crunch
3 Sets x 15 Reps
Sit-Up
3 Sets x 12 Reps
Oblique Crunch
3 Sets x 12 Reps
Frog Sit-Up
3 Sets x 12 Reps
Sun
Run & Abs (Week 3 & 8)
Est. 22 min
5 exercises
Running
1 Set
Barbell Seated Twist
3 Sets x 12 Reps
Air Bike
3 Sets x 12 Reps
Crunch with Hands Overhead
3 Sets x 15 Reps
Leg Raise
3 Sets x 8 Reps
Sun
Run & Abs (Week 4 & 9)
Est. 23 min
5 exercises
Running
1 Set
Decline Crunch
3 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Stability Ball Crunch
3 Sets x 15 Reps
Bench Leg Pull-In
3 Sets x 12 Reps
Sun
Run & Abs (Week 5 & 10)
Est. 24 min
5 exercises
Running
1 Set
Frog Sit-Up
3 Sets x 15 Reps
Jackknife Sit-Up
3 Sets x 15 Reps
Oblique Crunch
3 Sets x 12 Reps
Reverse Crunch
3 Sets x 12 Reps
Sun
Run & Abs (Week 2 & 7)
Est. 83 min
5 exercises
Running
1 Set
Weight Plate Russian Twist
3 Sets x 15 Reps
Reverse Crunch
3 Sets x 12 Reps
Barbell Side Bend
3 Sets x 8 Reps
Stability Ball Crunch
3 Sets x 12 Reps
