millitary training
General
Intermediate
Machine strength
Plan Details
The millitary training routine by nickklomphaar is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
this training will get you through millitary training
Routine detail
Mon
running
Est. 74 min
9 exercises
Treadmill Running
1 Set
Push-Up
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Barbell Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Barbell Reverse Curl
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Wed
full body
Est. 56 min
10 exercises
Pull-Up
3 Sets x 3 Reps
Machine Back Extension
3 Sets x 12 Reps
Chin-Up with Knee Raise
3 Sets x 12 Reps
Crunch
3 Sets x 25 Reps
Plank
3 Sets
Leg Raise
3 Sets x 12 Reps
Barbell Deep Squat
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Barbell Standing Calf Raise
3 Sets x 12 Reps
Bodyweight Calf Raise
3 Sets x 12 Reps
Fri
running
Est. 80 min
10 exercises
Treadmill Running
1 Set
Treadmill Running
1 Set
Barbell Decline Bench Press
3 Sets x 8 Reps
Push-Up (Wide Hand)
3 Sets x 8 Reps
Barbell Rear Military Press
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Cable Seated Bicep Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
EZ Bar Tricep Extension (Close Grip)
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Sun
running
Est. 240 min
12 exercises
Running
1 Set
Machine Back Extension
3 Sets x 1212 Reps
Pull-Up
3 Sets x 3 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Sit-Up
3 Sets x 25 Reps
Plank
3 Sets
Leg Raise
3 Sets x 12 Reps
Barbell Deep Squat
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Barbell Standing Calf Raise
3 Sets x 12 Reps
Bodyweight Calf Raise
3 Sets x 12 Reps
Running
1 Set
