Full-Spectrum Strong: Army Ranger Workout

Exercise 1 of 6

Fat Bar Bench Press

Equipment

Sets

2

Reps

2

Rest

2-4 min

*Perform with kettlebells hanging from bands, working up to your 2RM, doing 2-rep sets until failure.

Exercise 2 of 6

Dumbbell Bench Press

Equipment

Bench, Dumbbells

Sets

2

Reps

to failure

Rest

2 min

Play How to

*Weight = 25 lbs.

Exercise 3 of 6

Dumbbell Bentover Row

Equipment

Dumbbells

Sets

3

Reps

10

Rest

1 min

*Weight = As heavy as possible.

Exercise 4 of 6

Triceps Pressdown

Equipment

Adjustable Cable Machine, V-Handle Attachment

Sets

3

Reps

to failure

Rest

1 min

Play How to

*Weight = moderate.

Exercise 5 of 6

Standing Barbell Rear Delt Row

Equipment

Barbell

Sets

4

Reps

20

Rest

1 min

How to

*Use a wide grip, pull to chin. Weight = 70 lbs.

Exercise 6 of 6

Seated Dumbbell External Rotation

Equipment

Bench, Dumbbells

Sets

2

Reps

15

Rest

1 min

Play How to

Weight = 2.5-5 lbs.