Police
General
Advanced
Barbell
Plan Details
The Police routine by Dogtag11 is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Any
Legs and Core
Est. 50 min
10 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Box Jump Multiple Response
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Any
Back
Est. 51 min
10 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Barbell Shrugs
3 Sets x 8 Reps
Barbell Good Morning
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Any
Cardio
Est. 146 min
4 exercises
Treadmill Running
3 Sets
Rowing
3 Sets
Step Machine
3 Sets
Stationary Bike
3 Sets
Any
Chest
Est. 54 min
10 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Any
Arms
Est. 52 min
10 exercises
Barbell Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Any
Shoulders
Est. 51 min
10 exercises
Barbell Shoulder Press
3 Sets x 8 Reps
Internal Rotation
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
External Rotation
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
