Army Fitness Handbook – 7 – Increase Muscle Mass
Increase Muscle
Mass
WORKOUT A
| EXERCISE | WEEK 1 | WEEK 2 | WEEK 3 | WEEK 4 |
Leg Press |
Weight/Reps | Weight/Reps | Weight/Reps | Weight/Reps |
| Set 1 12-15 |
/ | / | / | / |
| Set 2 12-15 | / | / | / | / |
| Set 3 12-15 |
/ | / | / | / |
Lunges |
Weight/Reps | Weight/Reps | Weight/Reps | Weight/Reps |
| Set 1 12-15 |
/ | / | / | / |
| Set 2 12-15 | / | / | / | / |
| Set 3 12-15 |
/ | / | / | / |
Leg Extensions |
Weight/Reps | Weight/Reps | Weight/Reps | Weight/Reps |
| Set 1 12-15 |
/ | / | / | / |
| Set 2 12-15 | / | / | / | / |
| Set 3 12-15 |
/ | / | / | / |
Seated Calves |
Weight/Reps | Weight/Reps | Weight/Reps | Weight/Reps |
| Set 1 12-15 |
/ | / | / | / |
| Set 2 12-15 | / | / | / | / |
| Set 3 12-15 |
/ | / | / | / |
|
ABDOMINAL |
||||
| Crunch Circuit | 25-30 | |||
| Oblique Crunches | 30-40 each side | |||
| Superman | 20-25 | |||
WORKOUT B
| EXERCISE | WEEK 1 | WEEK 2 | WEEK 3 | WEEK 4 |
CHEST Triset 1 |
Weight/Reps | Weight/Reps | Weight/Reps | Weight/Reps |
| Incline Dumbbell Bench | / | / | / | / |
| Flat Dumbbell Bench | / | / | / | / |
| Decline Dumbbell Bench | / | / | / | / |
BACK Triset 2 |
Weight/Reps | Weight/Reps | Weight/Reps | Weight/Reps |
| Lat Pull Down |
/ | / | / | / |
| Upright Row | / | / | / | / |
| Straight Arm Lat Pull-down | / | / | / | / |
SHOULDER Triset 3 |
Weight/Reps | Weight/Reps | Weight/Reps | Weight/Reps |
| Dumbbell Shoulder Press | / | / | / | / |
| Cleans | / | / | / | / |
| Seated Bent Over Row | / | / | / | / |
ARM/BICEPS Triset 4 |
Weight/Reps | Weight/Reps | Weight/Reps | Weight/Reps |
| Standing Bicep Curl | / | / | / | / |
| Preacher Curl | / | / | / | / |
| Hammer-Grip Bicep Curl | / | / | / | / |
ARM/TRICEPS Triset 5 |
Weight/Reps | Weight/Reps | Weight/Reps | Weight/Reps |
| Tricep Pushdown | / | / | / | / |
| French Curls | / | / | / | / |
| Tricep Kickbacks | / | / | / | / |
|
ABDOMINAL |
||||
| Crunch Circuit | 25-30 | |||
| Oblique Crunches | 30-40 each side | |||
| Superman | 20-25 | |||
Beginner
Goals: Perform equal volumes of work for all upper-body parts to strengthen stabilizer muscles. Start to see significant increases in muscle size and definition. Combine cardiovascular training with resistance training to maximize benefit.
Advanced
Goals: Bolster upper-body muscle and strength with multiple upper-body workouts in the same week. Increase your body’s ability to tolerate max cardiovascular effort in order to improve endurance and increase metabolism.