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Army Fitness
General
Intermediate
Machine strength
Plan Details
The Army Fitness routine is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
what can i say. designed to help build strength, stamina and muscle while on the battle field and off. gives you a good 3 or 4 day rest in between going hard at targeted areas challenge your self. up the weight at the beginning of each weak
Routine detail
Mon
arms / back
Est. 77 min
15 exercises
Dumbbell Incline Curl
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Cable Bicep Curl
4 Sets x 8 Reps
Cable Dual Overhead Curl
4 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Dumbbell Seated Tricep Press
4 Sets x 8 Reps
Weighted Bench Dip
4 Sets x 8 Reps
Machine Tricep Extension
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
T Bar Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Tue
shoulder / legs
Est. 86 min
15 exercises
Dumbbell One-Arm Front Raise
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Leverage Machine Shrug
4 Sets x 8 Reps
Machine Shoulder Press
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Smith Machine Squat
4 Sets x 8 Reps
Machine Hip Abduction
4 Sets x 8 Reps
Machine Hip Adduction
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Cable Leg Kickback
4 Sets x 8 Reps
Treadmill Running
1 Set
Wed
rest
Est. 0 min
0 exercises
This day is empty
Thu
chest / abs
Est. 71 min
14 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Decline Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Cable Lower Chest Raise
4 Sets x 8 Reps
Cable Mid Chest Crossover
4 Sets x 8 Reps
Dumbbell Deep Push-Up
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Decline Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Machine Ab Crunch
4 Sets x 8 Reps
Decline Bench Leg Raise with Hip Thrust
4 Sets x 8 Reps
Weight Plate Rotation
4 Sets x 8 Reps
Seated Bench Leg Pull-In
4 Sets x 8 Reps
Fri
arms / back
Est. 77 min
15 exercises
Dumbbell Incline Curl
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Cable Bicep Curl
4 Sets x 8 Reps
Cable Dual Overhead Curl
4 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Dumbbell Seated Tricep Press
4 Sets x 8 Reps
Weighted Bench Dip
4 Sets x 8 Reps
Machine Tricep Extension
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
T Bar Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Sat
shoulder / legs
Est. 86 min
15 exercises
Dumbbell One-Arm Front Raise
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Leverage Machine Shrug
4 Sets x 8 Reps
Machine Shoulder Press
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Smith Machine Squat
4 Sets x 8 Reps
Machine Hip Abduction
4 Sets x 8 Reps
Machine Hip Adduction
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Cable Leg Kickback
4 Sets x 8 Reps
Treadmill Running
1 Set
Sun
chest / abs
Est. 71 min
14 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Decline Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Cable Lower Chest Raise
4 Sets x 8 Reps
Cable Mid Chest Crossover
4 Sets x 8 Reps
Dumbbell Deep Push-Up
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Decline Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Machine Ab Crunch
4 Sets x 8 Reps
Decline Bench Leg Raise with Hip Thrust
4 Sets x 8 Reps
Weight Plate Rotation
4 Sets x 8 Reps
Seated Bench Leg Pull-In
4 Sets x 8 Reps
