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Yet another work out routine.....

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  • Yet another work out routine.....

    Hi all,

    I am currently not a LEO but hope to become one at some point in the future. Before I even apply to an agency, I want to get into much better shape. Below is my routine. Please give me your feedback. I'm 5'9" and 180LBS give or take a couple. I feel like I'm missing a few things. Thanks.

    Mon-

    Chest:

    Chest Press 3x10
    Incline Chest press 3x10
    Fly's or Pec Machine 3x10

    Tri's:

    Pull downs utilizing the rope 3x15
    Triceps extension dumbell 3x10
    Bench Dip 3x15

    Cardio:

    Doing the couch to 5K program - approx 25 min on treadmill

    Tues:

    Pushups and Crunches at home (using a program called 100 pushups and 200 situps I found on the net)

    Wed:

    Back:

    Lat Pulldowns 3x10
    Cable rows 3x10

    Bi's:

    Preacher Curl Dumbells 3x10
    Standing Barbell Curl 21's - 3x21

    Cardio - couch to 5k on treadmill

    Thurs:

    Pushups and Crunches at home

    Fri:

    Legs

    Plate loaded leg press - 3x10
    Leg curl - 3x10
    Leg extension - 3x10
    Calf Raises weighted - 3x15

    Shoulders

    Shoulder press 3x10
    Lat raises 3x10
    Dumbell front raise 3x10

    Cardio - couch to 5k program on treadmill

    Sat-

    pushups and crunches at home

  • #2
    Originally posted by anthony1995 View Post
    Hi all,

    I am currently not a LEO but hope to become one at some point in the future. Before I even apply to an agency, I want to get into much better shape. Below is my routine. Please give me your feedback. I'm 5'9" and 180LBS give or take a couple. I feel like I'm missing a few things. Thanks.
    Looks fairly generic, and may serve you well for a short time, and then, you will need to do some research. My general comments as to why some people have success and some don't:

    http://forums.officer.com/forums/sho...=workouts+suck

    A good overall program that is a good balance of strength, conditioning, and endurance here:

    http://forums.officer.com/forums/sho...ension+trainer
    Last edited by WillBrink; 02-01-2010, 03:16 PM.
    - Will

    Performance/Fitness Advice For the Tactical Community

    www.OptimalSWAT.com

    General Performance/Fitness Advice for all

    www.BrinkZone.com

    Comment


    • #3
      Originally posted by Whatsthe2ndDfor
      Also, side note, I'd do compound movements instead of isolation exercises, unless they specifically test your bicep curl strength. You'll find greater benefits in pullups, pushups/bench, deadlifts, squats, etc... than isolation exercises.
      +1 Isolation exercises are fine in addition to compound movements but if you're only doing either/or, then do compound exercises.

      Other points
      • You're doing 2 exercises for your front delts and none for the rear
      • Lower back exercise ... I recommend deadlifts as mentioned above in the compound movements
      • Decline bench press? Not a necessity but just pointing out its absence
      • Forearm/wrist exercises? A lot of guys don't do these and substitute wrist wraps for grip strength. Up to you.
      • Hammer curls for the outer bicep
      • Trap exercises .. i.e. shrugs


      There 1001 different workout programs out there, most arguing against the others. Over time you'll learn what works for you.
      Some people are only alive because it's illegal to kill them.

      Comment

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