I'm currently a police reserve office and I'm 6'4 about 275-280 and wanting some advice to get back into shape so I can pass the physical agility test with most departments. My biggest struggle is not the 1.5 mile walk/run but the push up/situps requirement and the bench press test. I am used to working with machines and not free weights hardly at all so I need direction on where to start and the best recommend way to get into shape where I can hit 30 pushups and situps and bench about 150 with no problem. The last time I used free weights and keeping in mind I did not concentrate in that area I was under 100 and that was a bit of a struggle.
Any advice would be appreciated...
Any advice would be appreciated...
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