S.H.I.E.L.D Basic Training
Cutting
Intermediate
Body
Plan Details
The S.H.I.E.L.D Basic Training routine by sterkecw is a 5 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Welcome to your first day of training. Please review your scedules, this will be the key to passing the Operations exam in six weeks as your first step to becoming an agent...I won't try to BEGIN to learn your names until you complete that exam.
Routine detail
Day 1
Combat Readiness
Est. 110 min
14 exercises
Boxing
1 Set
Push-Up
1 Set x 10 Reps
Decline Bench Ab Reach
3 Sets x 10 Reps
Decline Bench Alternating Knee Raise
3 Sets x 20 Reps
Decline Bench Alternating Leg Raise
3 Sets x 20 Reps
Bench Push-Up
1 Set x 10 Reps
Dumbbell Seated Alternating Front Raise
3 Sets x 10 Reps
Dumbbell Alternating Lateral Raise
3 Sets x 10 Reps
Dumbbell Seated Dublin Press
3 Sets x 10 Reps
Push-Up
1 Set x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Dumbbell Squat
3 Sets x 10 Reps
Machine Single-Leg Press
3 Sets x 10 Reps
Push-Up
1 Set x 20 Reps
Day 2
3 Mile Endurance
Est. 85 min
9 exercises
Running
1 Set
Bodyweight Walking Lunge
1 Set x 50 Reps
Bodyweight Side Lunge
2 Sets x 50 Reps
Double-Leg Butt Kick
1 Set x 50 Reps
Mountain Climber
2 Sets x 50 Reps
Flutter Kick
2 Sets x 50 Reps
Sit-Up
1 Set x 50 Reps
Air Bike
2 Sets x 50 Reps
Running
1 Set
Day 3
Weapons Training
Est. 89 min
13 exercises
Barbell Wrist Curl (Posterior)
3 Sets x 10 Reps
Barbell One-Arm Row
2 Sets x 15 Reps
Barbell Curl
3 Sets x 10 Reps
Barbell Deep Squat
3 Sets x 10 Reps
Barbell Calf Raise
1 Set x 30 Reps
Barbell Good Morning
3 Sets x 10 Reps
Barbell Hang Snatch
3 Sets x 10 Reps
Barbell Snatch Balance
3 Sets x 10 Reps
Barbell Side Bend
2 Sets x 20 Reps
Kettlebell Alternating Shoulder Press
2 Sets x 15 Reps
Kettlebell Jerk
3 Sets x 10 Reps
Kettlebell Push Press
3 Sets x 10 Reps
Kettlebell Snatch
3 Sets x 10 Reps
Day 4
Mental Fortitude
Est. 72 min
19 exercises
Boat Pose
1 Set x 10 Reps
Bow Pose
1 Set
Push-Up (Close Hand)
1 Set x 10 Reps
Push-Up (Close Hand)
1 Set x 15 Reps
Push-Up (Close Hand)
1 Set x 20 Reps
Camel Pose
1 Set x 10 Reps
Tricep Push-Up
1 Set x 10 Reps
Tricep Push-Up
1 Set x 15 Reps
Tricep Push-Up
1 Set x 20 Reps
Downward Facing Dog
1 Set x 10 Reps
Downward Facing Dog Single-Leg
2 Sets
Downward Facing Puppy Dog
1 Set x 10 Reps
Mountain Climber
1 Set x 100 Reps
Hero Pose
1 Set x 10 Reps
Plank
1 Set
Plank
2 Sets
Plank
3 Sets
Upward Facing Dog
2 Sets x 10 Reps
Staff Pose
1 Set x 10 Reps
Day 5
Obstacle Course-improve time each week
Est. 98 min
24 exercises
Running
1 Set
Box Side to Side Shuffle
1 Set x 10 Reps
Bodyweight Walking Lunge
2 Sets x 20 Reps
Box Jump with Single-Leg Stabilization
2 Sets x 10 Reps
Chin-Up with Knee Raise
1 Set x 10 Reps
Box Jump Multiple Response
1 Set x 10 Reps
Dip
1 Set x 20 Reps
Depth Jump Leap
1 Set x 20 Reps
Gorilla Chin-Up with Crunch
1 Set x 10 Reps
Side Step-Up
1 Set x 20 Reps
Hanging Knee Raise
1 Set x 25 Reps
Knee Tuck Jump
1 Set x 10 Reps
Hanging Leg Raise
1 Set x 25 Reps
Medicine Ball Overhead Slam
1 Set x 20 Reps
One-Arm Hang
2 Sets
Prisoner Squat
1 Set x 20 Reps
Pull-Up
1 Set x 10 Reps
Rocket Jump
1 Set x 10 Reps
Rolling
1 Set x 10 Reps
Long Jump
1 Set x 10 Reps
Superman
1 Set
Star Jump
1 Set x 10 Reps
Weighted Crunch
1 Set x 20 Reps
Weighted Pull-Up
1 Set x 10 Reps
