ChanceEstridge

May 10th 2023

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Firefighter Fitness

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5 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Gym/Weight Training while on shift. 1st day off, Functional training/ Leg day(I also run about a mile outdoors for added cardio). 2nd day off is rest day. Couple program with a core/ab routine and a quick ~10 minute daily bodyweight routine in the mornings. High protein diet and at least 8 hours of sleep is recommended (especially off shift).

Bicep & Shoulder Day 15 exercises, 1 hr 34 mins

Treadmill Running	6x0 reps • 60s	rest: 0s
Walking	6x0 reps • 60s	rest: 0s
Barbell Concentration Curl	3x8 reps • 60s	rest: 60s
Cable Front Raise	3x10 reps • 60s	rest: 60s
Cable Rope Hammer Curl	3x10 reps • 60s	rest: 60s
Barbell Upright Row	3x10 reps • 60s	rest: 60s
Barbell Preacher Curl	3x8 reps • 60s	rest: 60s
Dumbbell Seated Side Lateral Raise	3x10 reps • 60s	rest: 60s
Smith Machine Shrug	3x12 reps • 60s	rest: 60s
Cable V Bar Pulldown	3x10 reps • 60s	rest: 60s
Cable One-Arm Bicep Curl	3x10 reps • 60s	rest: 60s
Smith Machine Shoulder Press	3x10 reps • 60s	rest: 60s
Dumbbell Incline Hammer Curl (Prone)	3x8 reps • 60s	rest: 60s
Dumbbell Seated Arnold Press	3x10 reps • 60s	rest: 60s
Barbell Kneeling Wrist Curl (Palms Up)	3x12 reps • 60s	rest: 60s

Bodyweight FF functional/Leg day 17 exercises, 36 mins

Bridge	3x8 reps • 30s	rest: 15s
Bodyweight Side Lunge	2x10 reps • 60s	rest: 15s
Mountain Climber	2x30 reps • 60s	rest: 20s
Bodyweight Rear Lunge	2x10 reps • 60s	rest: 15s
Bodyweight Calf Raise	2x20 reps • 60s	rest: 15s
Bodyweight Squat	2x10 reps • 60s	rest: 15s
	1x0 reps • 30s	rest: 20s
Bodyweight Lunge	2x10 reps • 60s	rest: 60s
Push-Up to Side Plank	1x8 reps • 30s	rest: 15s
Superman	1x8 reps • 30s	rest: 15s
Push-Up	2x10 reps • 30s	rest: 15s
Bench Dip	2x12 reps • 30s	rest: 15s
Push-Up (Close Hand)	2x10 reps • 30s	rest: 15s
Push-Up (Wide Hand)	2x8 reps • 30s	rest: 15s
Crunch	2x10 reps • 60s	rest: 15s
Cross Body Crunch	2x10 reps • 60s	rest: 15s
Plank	1x8 reps • 30s	rest: 60s

0 exercises, 0 min

Chest & Tricep day 18 exercises, 1 hr 54 mins

Walking	7x0 reps • 60s	rest: 60s
Treadmill Running	6x0 reps • 60s	rest: 60s
Dumbbell Fly	2x10 reps • 60s	rest: 60s
Cable Cross-Over	3x10 reps • 60s	rest: 60s
Push-Up	1x10 reps • 60s	rest: 60s
Cable Lower Chest Raise	3x10 reps • 60s	rest: 60s
Push-Up	1x10 reps • 60s	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x10 reps • 60s	rest: 60s
Cable Seated Row	3x10 reps • 60s	rest: 60s
Cable Tricep Pushdown (Rope)	3x10 reps • 60s	rest: 60s
Dumbbell Incline Bench Press	3x8 reps • 60s	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x10 reps • 60s	rest: 60s
Dumbbell Bench Press	3x8 reps • 60s	rest: 60s
Cable Shoulder Extension	3x10 reps • 60s	rest: 60s
Dumbbell Decline Bench Press	3x8 reps • 60s	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x10 reps • 60s	rest: 60s
Dumbbell Fly	2x10 reps • 60s	rest: 60s
Barbell Kneeling Wrist Curl (Palms Up)	3x8 reps • 60s	rest: 60s

Bodyweight FF functional/Leg day 16 exercises, 34 mins

Bridge	3x8 reps • 30s	rest: 15s
Bodyweight Side Lunge	2x10 reps • 60s	rest: 15s
Mountain Climber	2x30 reps • 60s	rest: 20s
Bodyweight Rear Lunge	2x10 reps • 60s	rest: 15s
Bodyweight Squat	2x10 reps • 60s	rest: 15s
Bodyweight Calf Raise	2x20 reps • 60s	rest: 15s
Bodyweight Lunge	2x10 reps • 60s	rest: 60s
	1x0 reps • 30s	rest: 20s
Push-Up to Side Plank	1x8 reps • 30s	rest: 15s
Superman	1x8 reps • 30s	rest: 15s
Handstand Push-Up	2x10 reps • 30s	rest: 15s
	2x10 reps • 30s	rest: 15s
	2x10 reps • 30s	rest: 15s
Crunch	2x10 reps • 60s	rest: 15s
Cross Body Crunch	2x10 reps • 60s	rest: 15s
Plank	1x8 reps • 30s	rest: 60s