j.mawhinney92

Dec 14th 2013

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Military Security Workout

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5 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

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

Back & Shoulders (Week 1 & 6 ) 9 exercises, 1 hr 39 mins

Barbell Bent-Over Row	3x8 reps	rest: 60s
Kettlebell Alternating Row	10x10 reps	rest: 60s
Dumbbell Bent-Over Row	10x10 reps	rest: 60s
Barbell Shrug	3x8 reps	rest: 60s
Back Hyperextension	3x12 reps	rest: 60s
Barbell Shoulder Press	3x6 reps	rest: 60s
Dumbbell One-Arm Lateral Raise	3x12 reps	rest: 60s
Barbell Front Raise	10x10 reps	rest: 60s
Dumbbell Lateral Raise (Prone)	3x15 reps	rest: 60s

Back & Shoulders (Week 2 & 7) 9 exercises, 1 hr 9 mins

Dumbbell Bent-Over Row	3x12 reps	rest: 60s
Barbell Bent-Over Row (Reverse Grip)	3x8 reps	rest: 60s
Kettlebell Alternating Row	5x12 reps	rest: 60s
Dumbbell Shoulder Shrug	3x12 reps	rest: 60s
Barbell Good Morning	3x15 reps	rest: 60s
Dumbbell Seated Side Lateral Raise	3x12 reps	rest: 60s
Barbell Military Press	3x6 reps	rest: 60s
Dumbbell Reverse Fly	3x12 reps	rest: 60s
Dumbbell Lateral Raise	3x15 reps	rest: 60s

Back & Shoulders (Week 3 & 8) 9 exercises, 1 hr 39 mins

Dumbbell Bent-Over Raise	10x10 reps	rest: 60s
Kettlebell Alternating Row	10x10 reps	rest: 60s
Dumbbell Bent-Over Row	3x12 reps	rest: 60s
Barbell Behind the Back Shrug	3x12 reps	rest: 60s
Barbell Deadlift	3x8 reps	rest: 60s
Dumbbell Bent-Over Raise	3x12 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x6 reps	rest: 60s
Dumbbell Lateral Raise	10x10 reps	rest: 60s
Barbell Rear Delt Row	3x12 reps	rest: 60s

Back & Shoulders (Week 4 & 9) 9 exercises, 1 hr 8 mins

Dual Cable Triceps Extension	3x12 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x12 reps	rest: 60s
Dumbbell One-Arm Row	3x12 reps	rest: 60s
Barbell Bent-Over Row	3x12 reps	rest: 60s
Back Hyperextension	3x8 reps	rest: 60s
Dumbbell Seated Arnold Press	3x8 reps	rest: 60s
Cable Lateral Raise	3x12 reps	rest: 60s
Dumbbell Lateral Raise (Side-Lying)	3x10 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x12 reps	rest: 60s

Back & Shoulders (Week 5 & 10) 10 exercises, 1 hr 12 mins

Barbell Bent-Over Row	3x8 reps	rest: 60s
Cable V Bar Pulldown	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x12 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 60s
Barbell Behind the Back Shrug	3x12 reps	rest: 60s
Barbell Good Morning	3x8 reps	rest: 60s
Dumbbell One-Arm Lateral Raise	3x8 reps	rest: 60s
Barbell Military Press	3x8 reps	rest: 60s
Dumbbell Reverse Fly	3x12 reps	rest: 60s
Dumbbell Seated Side Lateral Raise	3x15 reps	rest: 60s

Run & Abs (Week 1 & 6) 7 exercises, 40 mins

Running	1x1 reps	rest: 1s
Barbell Seated Twist	3x12 reps	rest: 30s
Air Bike	3x12 reps	rest: 45s
Crunch with Hands Overhead	3x15 reps	rest: 30s
Leg Raise	3x8 reps	rest: 30s
Dumbbell Bicep Curl	5x10 reps	rest: 30s
Dumbbell One-Arm Tricep Extension	5x10 reps	rest: 30s

Run & Abs (Week 2 & 7) 6 exercises, 2 hrs 1 min

Running	1x1 reps	rest: 60s
Crunch	10x10 reps	rest: 60s
Dumbbell Side Bend	3x8 reps	rest: 30s
Bench Crunch	10x10 reps	rest: 60s
Leg Pull-In	10x10 reps	rest: 60s
	3x1 reps	rest: 60s

Run & Abs (Week 3 & 8) 5 exercises, 22 mins

Running	1x1 reps	rest: 0s
Frog Sit-Up	3x15 reps	rest: 30s
Jackknife Sit-Up	3x12 reps	rest: 30s
Oblique Crunch	3x12 reps	rest: 30s
Reverse Crunch	3x12 reps	rest: 30s

Run & Abs (Week 4 & 9) 5 exercises, 35 mins

Running	1x1 reps	rest: 0s
Cross Body Crunch	10x10 reps	rest: 60s
Dumbbell Side Bend	3x12 reps	rest: 30s
Crunch	3x12 reps	rest: 30s
Reverse Crunch	3x15 reps	rest: 45s

Run & Abs (Week 5 & 10) 5 exercises, 45 mins

Running	1x1 reps	rest: 0s
Weight Plate Russian Twist	3x15 reps	rest: 30s
Crunch with Hands Overhead	10x10 reps	rest: 60s
Barbell Side Bend	3x8 reps	rest: 30s
Bench Crunch	10x10 reps	rest: 60s

REST & RECOVER 0 exercises, 0 min

Run & Abs (Week 1 & 6) 7 exercises, 46 mins

Running	1x1 reps	rest: 1s
Frog Sit-Up	3x15 reps	rest: 30s
Jackknife Sit-Up	3x15 reps	rest: 30s
Oblique Crunch	3x12 reps	rest: 30s
Reverse Crunch	3x12 reps	rest: 30s
Dumbbell Bicep Curl	5x10 reps	rest: 60s
Dumbbell One-Arm Tricep Extension	5x10 reps	rest: 60s

Run & Abs (Week 2 & 7) 5 exercises, 24 mins

Running	1x1 reps	rest: 0s
Cable Kneeling Crunch	3x12 reps	rest: 45s
Dumbbell Side Bend	3x12 reps	rest: 30s
Crunch	3x12 reps	rest: 30s
Reverse Crunch	3x15 reps	rest: 45s

Run & Abs (Week 3 & 8) 5 exercises, 22 mins

Running	1x1 reps	rest: 0s
Weight Plate Russian Twist	3x15 reps	rest: 30s
Machine Ab Crunch	3x12 reps	rest: 45s
Barbell Side Bend	3x8 reps	rest: 30s
Stability Ball Crunch	3x12 reps	rest: 30s

Run & Abs (Week 4 & 9) 5 exercises, 22 mins

Running	1x1 reps	rest: 0s
Barbell Seated Twist	3x12 reps	rest: 30s
Air Bike	3x12 reps	rest: 45s
Crunch with Hands Overhead	3x15 reps	rest: 30s
Leg Raise	3x8 reps	rest: 30s

Run & Abs (Week 5 & 10) 5 exercises, 24 mins

Running	1x1 reps	rest: 0s
Decline Crunch	3x12 reps	rest: 45s
Dumbbell Side Bend	3x8 reps	rest: 30s
Stability Ball Crunch	3x15 reps	rest: 60s
Bench Leg Pull-In	3x12 reps	rest: 30s

Legs (Week 1 & 6) 4 exercises, 39 mins

Barbell Deep Squat	4x6 reps	rest: 60s
Barbell Standing Calf Raise	5x10 reps	rest: 60s
Dumbbell Lunge	4x12 reps	rest: 60s
Barbell Speed Squat	3x20 reps	rest: 60s

Legs (Week 2 & 7) 6 exercises, 53 mins

Barbell Clean Deadlift	4x6 reps	rest: 60s
Machine Seated Calf Raise	4x20 reps	rest: 60s
Dumbbell Reverse Lunge	4x15 reps	rest: 60s
Hack Squat	3x12 reps	rest: 60s
Machine Seated Leg Curl	3x12 reps	rest: 60s
Machine Leg Extension	3x15 reps	rest: 60s

Legs (Week 3 & 8) 7 exercises, 59 mins

Machine Leg Press	4x6 reps	rest: 60s
Smith Machine Stiff-Leg Deadlift	4x8 reps	rest: 60s
Dumbbell Step-Up	4x15 reps	rest: 60s
Machine Leg Extension	3x12 reps	rest: 60s
Machine Hip Abduction	3x12 reps	rest: 60s
Machine Hip Adduction	3x12 reps	rest: 60s
Barbell Standing Calf Raise	4x15 reps	rest: 60s

Legs (Week 4 & 9) 6 exercises, 1 hr 4 mins

Barbell Front Squat	4x12 reps	rest: 60s
Barbell Lunge	4x20 reps	rest: 60s
Machine Leg Press	3x20 reps	rest: 60s
Machine Leg Curl (Prone)	3x15 reps	rest: 60s
Machine Leg Extension	4x20 reps	rest: 60s
Machine Seated Calf Raise	4x20 reps	rest: 60s

Legs (Week 5 & 10) 6 exercises, 52 mins

Hack Squat	3x6 reps	rest: 60s
Calf Press On Leg Press	3x12 reps	rest: 60s
Barbell Sumo Deadlift	3x8 reps	rest: 60s
Dumbbell Walking Lunge	4x25 reps	rest: 60s
Machine Leg Extension	3x20 reps	rest: 60s
Machine Seated Leg Curl	3x15 reps	rest: 60s

Barbell Strength Chest & Arms (Week 5 & 10) 12 exercises, 1 hr 21 mins

Barbell Bench Press	3x6 reps	rest: 60s
Barbell Incline Bench Press	3x6 reps	rest: 60s
Barbell Decline Bench Press	3x6 reps	rest: 60s
Machine Dip	3x12 reps	rest: 60s
Barbell Curl	3x6 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x6 reps	rest: 60s
Dumbbell Incline Curl	2x12 reps	rest: 60s
Cable Lying Tricep Extension	2x12 reps	rest: 60s
Preacher Curl Machine	2x20 reps	rest: 60s
Cable Shoulder Extension	2x20 reps	rest: 60s
Barbell Wrist Curl (Palms Up)	2x50 reps	rest: 60s
Barbell Wrist Curl (Palms Down)	2x50 reps	rest: 60s

Dumbbell Size Chest & Arms (Week 4 & 9) 11 exercises, 1 hr 37 mins

Dumbbell Incline Bench Press	3x12 reps	rest: 60s
Dumbbell Decline Bench Press	3x12 reps	rest: 60s
Dumbbell Bench Press	3x12 reps	rest: 60s
Machine Dip	3x8 reps	rest: 60s
Barbell Curl (Close Grip)	3x8 reps	rest: 60s
Dumbbell Hammer Curl (Cross Body)	3x12 reps	rest: 60s
Preacher Curl Machine	2x15 reps	rest: 60s
EZ Bar Decline Tricep Extension	3x8 reps	rest: 60s
Cable Low Tricep Extension (Supine)	3x12 reps	rest: 60s
Cable Shoulder Extension	3x15 reps	rest: 60s
Weight Plate Pinch	5x50 reps	rest: 60s

Lower Chest & Arms (Week 2 & 7) 11 exercises, 1 hr 29 mins

Barbell Decline Bench Press	3x6 reps	rest: 60s
Dumbbell Decline Bench Press	3x8 reps	rest: 60s
Dumbbell Decline Fly	3x8 reps	rest: 60s
Push-Up	3x12 reps	rest: 60s
Bench Dip	3x8 reps	rest: 60s
EZ Bar Tricep Extension	3x12 reps	rest: 60s
Dumbbell One-Arm Tricep Extension	2x12 reps	rest: 60s
Dumbbell Incline Curl	3x8 reps	rest: 60s
Barbell Curl Against an Incline	2x12 reps	rest: 60s
Cable Bicep Curl (Supine)	3x15 reps	rest: 60s
Cable Wrist Curl	5x50 reps	rest: 60s

Middle Chest, Arms (Week 1 & 6) 11 exercises, 1 hr 23 mins

Barbell Bench Press	3x6 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 60s
Dumbbell Fly	3x12 reps	rest: 60s
Push-Up	3x12 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x12 reps	rest: 60s
Barbell Overhead Tricep Extension	2x12 reps	rest: 60s
Tricep Push-Up	3x12 reps	rest: 60s
Barbell Curl	3x6 reps	rest: 60s
Dumbbell Alternating Bicep Curl	2x12 reps	rest: 60s
Barbell Wrist Curl (Palms Down)	10x10 reps	rest: 60s
Dumbbell One-Arm Tricep Extension	2x12 reps	rest: 60s

Upper Chest & Arms (Week 3 & 8) 11 exercises, 1 hr 29 mins

Barbell Incline Bench Press	3x6 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Fly	3x12 reps	rest: 60s
Push-Up	3x12 reps	rest: 60s
EZ Bar Curl	3x8 reps	rest: 60s
Cable Rope Hammer Curl	3x12 reps	rest: 60s
Dumbbell Concentration Curl	3x15 reps	rest: 60s
Machine Dip	3x8 reps	rest: 60s
Dumbbell Decline Tricep Extension	3x12 reps	rest: 60s
Cable Kneeling Tricep Extension	3x15 reps	rest: 60s
Barbell Kneeling Wrist Curl (Palms Up)	5x25 reps	rest: 60s

Run & Abs (Week 1 & 6) 7 exercises, 1 hr 38 mins

Running	1x1 reps	rest: 60s
Dumbbell Side Bend	3x12 reps	rest: 30s
Crunch	3x12 reps	rest: 30s
Reverse Crunch	3x15 reps	rest: 45s
Frog Sit-Up	3x12 reps	rest: 60s
Oblique Crunch	3x12 reps	rest: 60s
Sit-Up	3x12 reps	rest: 60s

Run & Abs (Week 2 & 7) 5 exercises, 1 hr 22 mins

Running	1x1 reps	rest: 60s
Weight Plate Russian Twist	3x15 reps	rest: 30s
Reverse Crunch	3x12 reps	rest: 45s
Barbell Side Bend	3x8 reps	rest: 30s
Stability Ball Crunch	3x12 reps	rest: 30s

Run & Abs (Week 3 & 8) 5 exercises, 22 mins

Running	1x1 reps	rest: 0s
Barbell Seated Twist	3x12 reps	rest: 30s
Air Bike	3x12 reps	rest: 45s
Crunch with Hands Overhead	3x15 reps	rest: 30s
Leg Raise	3x8 reps	rest: 30s

Run & Abs (Week 4 & 9) 5 exercises, 23 mins

Running	1x1 reps	rest: 0s
Decline Crunch	3x12 reps	rest: 45s
Dumbbell Side Bend	3x8 reps	rest: 30s
Stability Ball Crunch	3x15 reps	rest: 30s
Bench Leg Pull-In	3x12 reps	rest: 30s

Run & Abs (Week 5 & 10) 5 exercises, 23 mins

Running	1x1 reps	rest: 0s
Frog Sit-Up	3x15 reps	rest: 30s
Jackknife Sit-Up	3x15 reps	rest: 30s
Oblique Crunch	3x12 reps	rest: 30s
Reverse Crunch	3x12 reps	rest: 30s