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Workout Routines

Full-Spectrum Strong: Army Ranger Workout

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Routine

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Upper Body

Exercise

Equipment

Sets

Reps

Rest

Exercise 1 of 4

How To: Barbell Bench Press

Equipment

Barbell, Bench

Sets

Reps

to failure*

Rest

2-4 min

Play How to

*Work up gradually to your 3RM, doing three-rep sets until reaching failure. Then, do one set to failure with 50% of your 3RM weight.

Exercise 2 of 4

Wide-Grip Lat Pulldown

Equipment

Adjustable Cable Machine, Bench, Lat Pulldown Bar

Sets

Reps

Rest

1 min

Play How to

*Weight = As heavy as possible.

Exercise 3 of 4

Triceps Pressdown

Equipment

Adjustable Cable Machine, V-Handle Attachment

Sets

Reps

1 min

Rest

1 min

Play How to

*Weight = moderate.

Exercise 4 of 4

Seated Dumbbell External Rotation

Equipment

Bench, Dumbbells

Sets

Reps

Rest

1 min

Play How to

*Weight = 2.5-5 lbs.

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Written by mmohabir