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Fire CPAT prep
General
Intermediate
Machine strength
Plan Details
The Fire CPAT prep routine by tommy.seegers is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Depending on your level of fitness and time in the gym determines which workout you do. With a goal of Circuit full body workout if you have the fitness level and time to complete it. Set a goal to do the full body workout 3 times per week and/or after 24 to 48 hours rest without any soreness. If you are not at the fitness level to complete the full body circuit you can rotate the upper and lower body workouts. I do the upper and lower body workouts when I am short on time in the gym.
Routine detail
Day 1
Circuit full body
Est. 71 min
11 exercises
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Seated Alternating Shoulder Press
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Leverage Chest Press
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Day 2
Circuit lower body
Est. 26 min
4 exercises
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Day 3
Circuit Upper body
Est. 40 min
6 exercises
Dumbbell Seated Alternating Shoulder Press
3 Sets x 8 Reps
Cable Rope Lat Pulldown
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
