Priar
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- Jun 8, 2008
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Alright lads, below is a training plan I created that I've been following.
Thought I would share it so you guys can criticise it... :wink:
Monday
- Weights
- Swimming
- Circuit training
Tuesday
- Circuit training
- British Military Fitness
- Run 4.5miles
Wednesday
- Weights
- Swimming
- Jujitsu
Thursday
- Circuit training
- British Military Fitness
- Run 4.5miles
Friday
- Weights
- Swimming
- Circuit training
Saturday
- British Military Fitness
- Run 4.5miles
- Circuit training
SUNDAY - SLEEP!
===
WEIGHTS
I complete 3 sets of 10 reps. Below is my three day split.
Monday - Chest and Back
- Bench Press
- Lat pulldown
- Incline Bench
- Dumbell Row
- Chest Dip 3xFailure
- Pull ups 3xFailure
- Push ups 3xFailure
Wednesday - Legs
- Squats
- Leg Press
- Leg Curl
- Leg Extensions
- Calve Raises
Friday - Shoulders and Arms
- Military press
- Upright row
- Rear delt row
- Close grip benchpress
- Tricep dips 3xFailure
- Curl
- Preacher curl
- Hammer curl
===
CIRCUIT TRAINING
I have created three circuits that seriously punish you. Do them in a random order i.e. Circuit 3-1-2
I do these in two ways...
TYPE A - Do the exercise continuosly for 30 seconds, then pause for 30 seconds then do the next exercise etc...
TYPE B - Do the circuits in the same way as instructed on the Royal Marine site, i.e. Work out maximum and halve the figure. Do the circuit end to end without a break.
*text deleted**text deleted**text deleted**s with a pull up = do a squat thrust out, do a marine push up, squat in, jump into the air and grab the pull up bar, do a pull up, repeat... They hurt if you do them right.
CIRCUIT 1
- Marine push ups
- Sit ups
- Squat thrusts
- Pull-ups
- Flutter kicks
- Lunges
- Wide press-ups
- Half sits
- *text deleted**text deleted**text deleted**s with pull-up
CIRCUIT 2
- Tricep dips
- Dorsal raises
- *text deleted**text deleted**text deleted**s with pull-up
- Military press
- Half sits
- Squat thrusts
- Nieder Presses
- Crunches
- Marine press-ups
- Situps with twist
- Lunges
CIRCUIT 3
- Diamonds
- Cruchies with twist
- Squat Thrust
- Pull ups
- Flutter kicks
- *text deleted**text deleted**text deleted**s
- Marine press-ups
- Sit-ups
- *text deleted**text deleted**text deleted**s with pull-up
- Arm curls
- Dorsal raises
- Alternate squat thrusts
===
BRITISH MILITARY FITNESS
If you don't know what this is take a look... http://www.britmilfit.com
Hope this helps some of you guys.
Thought I would share it so you guys can criticise it... :wink:
Monday
- Weights
- Swimming
- Circuit training
Tuesday
- Circuit training
- British Military Fitness
- Run 4.5miles
Wednesday
- Weights
- Swimming
- Jujitsu
Thursday
- Circuit training
- British Military Fitness
- Run 4.5miles
Friday
- Weights
- Swimming
- Circuit training
Saturday
- British Military Fitness
- Run 4.5miles
- Circuit training
SUNDAY - SLEEP!
===
WEIGHTS
I complete 3 sets of 10 reps. Below is my three day split.
Monday - Chest and Back
- Bench Press
- Lat pulldown
- Incline Bench
- Dumbell Row
- Chest Dip 3xFailure
- Pull ups 3xFailure
- Push ups 3xFailure
Wednesday - Legs
- Squats
- Leg Press
- Leg Curl
- Leg Extensions
- Calve Raises
Friday - Shoulders and Arms
- Military press
- Upright row
- Rear delt row
- Close grip benchpress
- Tricep dips 3xFailure
- Curl
- Preacher curl
- Hammer curl
===
CIRCUIT TRAINING
I have created three circuits that seriously punish you. Do them in a random order i.e. Circuit 3-1-2
I do these in two ways...
TYPE A - Do the exercise continuosly for 30 seconds, then pause for 30 seconds then do the next exercise etc...
TYPE B - Do the circuits in the same way as instructed on the Royal Marine site, i.e. Work out maximum and halve the figure. Do the circuit end to end without a break.
*text deleted**text deleted**text deleted**s with a pull up = do a squat thrust out, do a marine push up, squat in, jump into the air and grab the pull up bar, do a pull up, repeat... They hurt if you do them right.
CIRCUIT 1
- Marine push ups
- Sit ups
- Squat thrusts
- Pull-ups
- Flutter kicks
- Lunges
- Wide press-ups
- Half sits
- *text deleted**text deleted**text deleted**s with pull-up
CIRCUIT 2
- Tricep dips
- Dorsal raises
- *text deleted**text deleted**text deleted**s with pull-up
- Military press
- Half sits
- Squat thrusts
- Nieder Presses
- Crunches
- Marine press-ups
- Situps with twist
- Lunges
CIRCUIT 3
- Diamonds
- Cruchies with twist
- Squat Thrust
- Pull ups
- Flutter kicks
- *text deleted**text deleted**text deleted**s
- Marine press-ups
- Sit-ups
- *text deleted**text deleted**text deleted**s with pull-up
- Arm curls
- Dorsal raises
- Alternate squat thrusts
===
BRITISH MILITARY FITNESS
If you don't know what this is take a look... http://www.britmilfit.com
Hope this helps some of you guys.