Army Fitness Handbook – 8 – Get Stronger
Get Stronger
WORKOUT
A
| EXERCISE | WEEK 1 | WEEK 2 | WEEK 3 | WEEK 4 |
| Squats | Weight/Reps |
Weight/Reps |
Weight/Reps |
Weight/Reps |
| Warm-up Set 1&2 6 reps | / | / | / | / |
| Set 3 5-8 reps | / | / | / | / |
| Set 4 5-8 reps | / | / | / | / |
| Set 5 5-8 reps | / | / | / | / |
| Lunges | Weight/Reps |
Weight/Reps |
Weight/Reps |
Weight/Reps |
| Warm-up Set 1&2 6 reps | / | / | / | / |
| Set 3 5-8 reps | / | / | / | / |
| Set 4 5-8 reps | / | / | / | / |
| Set 5 5-8 reps | / | / | / | / |
| Leg Curls | Weight/Reps |
Weight/Reps |
Weight/Reps |
Weight/Reps |
| Warm-up Set 1&2 6 reps | / | / | / | / |
| Set 3 5-8 reps | / | / | / | / |
| Set 4 5-8 reps | / | / | / | / |
| Set 5 5-8 reps | / | / | / | / |
| Leg Extensions | Weight/Reps |
Weight/Reps |
Weight/Reps |
Weight/Reps |
| Warm-up Set 1&2 6 reps | / | / | / | / |
| Set 3 5-8 reps | / | / | / | / |
| Set 4 5-8 reps | / | / | / | / |
| Set 5 5-8 reps | / | / | / | / |
| Seated Calves | Weight/Reps |
Weight/Reps |
Weight/Reps |
Weight/Reps |
| Warm-up Set 1&2 6 reps | / | / | / | / |
| Set 3 5-8 reps | / | / | / | / |
| Set 4 5-8 reps | / | / | / | / |
| Set 5 5-8 reps | / | / | / | / |
ABDOMINAL |
||||
| Sit-ups | 90 sec max | |||
| Weighted sit-ups | 45 sec max | |||
| Incline sit-ups | 30 sec max | |||
WORKOUT B
| EXERCISE | WEEK 1 | WEEK 2 | WEEK 3 | WEEK 4 |
| ROPE CLIMB | ||||
| Set 1 30 FT | ||||
| Set 2 (Drop) 20 FT | ||||
| CURL AND PRESS | Weight/Reps | Weight/Reps | Weight/Reps | Weight/Reps |
| Set 1 15 reps | / | / | / | / |
| Set 2 (Drop) 10 reps |
/ | / | / | / |
| LATERAL RAISE | Weight/Reps | Weight/Reps | Weight/Reps | Weight/Reps |
| Set 1 15 reps | / | / | / | / |
| Set 2 (Drop) 10 reps |
/ | / | / | / |
| 90-Degree Lateral Raise | Weight/Reps | Weight/Reps | Weight/Reps | Weight/Reps |
| Set 1 15 reps |
/ | / | / | / |
| Set 2 (Drop) 10 reps | / | / | / | / |
| Dumbell Shoulder Press | Weight/Reps | Weight/Reps | Weight/Reps | Weight/Reps |
| Set 1 15 reps |
/ | / | / | / |
| Set 2 (Drop) 10 reps | / | / | / | / |
| Lateral Raise | Weight/Reps | Weight/Reps | Weight/Reps | Weight/Reps |
| Set 1 15 reps |
/ | / | / | / |
| Set 2 (Drop) 10 reps | / | / | / | / |
| Dumbell Row | Weight/Reps | Weight/Reps | Weight/Reps | Weight/Reps |
| Set 1 15 reps |
/ | / | / | / |
| Set 2 (Drop) 10 reps | / | / | / | / |
| Triceps Kickback | Weight/Reps | Weight/Reps | Weight/Reps | Weight/Reps |
| Set 1 15 reps |
/ | / | / | / |
| Set 2 (Drop) 10 reps | / | / | / | / |
ABDOMINAL |
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| CRUNCH | 35-40 | |||
| REVERSE CRUNCH | 20-25 | |||
| FLUTTER KICKS | 35-50 | |||
Goals: Perform low-repetition sets with heavier
weights than you’ve been using (This will rapidly improve your strength). Do
longer cardiovascular intervals. Improve shoulder-joint integrity to help keep
yourself injury-free.