WORKOUT PROGRAM - Army

WORKOUT PROGRAM

Total Body Workout: Intermediate

This routine was developed by staff members in the U.S. Army's World Class Athlete
Program. The program incorporates free weights, universal machines, and equipment
dedicated to specific exercises, so gym access is recommended. Make sure that you begin
with a workload that you're comfortable with, and build your strength from there.

Exercise Disclaimer:
The exercises provided by U.S. Army's World Class Athlete Program are not without its
risks, and this or any other exercise program may result in injury. They include but are
not limited to: risk of injury, aggravation of a pre-existing condition, or adverse effect of
over-exertion. As with any exercise program, if at any point during your workout you
begin to feel faint, dizzy, or have physical discomfort, you should stop immediately and
consult a physician. You should consult a physician in all matters relating to your health,
and particularly in respect to any symptoms that may require diagnosis or medical
attention.

Monday/Wednesday/Friday

Leg Extensions 3 sets 20/15/10 reps
Required Equipment: Leg extension machine
Sit on the machine and place your feet behind the roller pad. Raise your legs until they're
straight, then lower and repeat.

Lying Leg Curls 3 sets 20 reps
Required Equipment: Leg curl machine
Lie face down with your heels and ankles hooked under the roller pad. Raise the roller
pad toward your buttocks, then lower and repeat.

Standing Calves 3 sets 30 reps
Required Equipment: Standing calf raise machine
Place your shoulders beneath the yoke and stand with your feet shoulder width apart.
Raise your heels and stand on your tiptoes, then lower and repeat.

Seated Calves 3 sets 30 reps
Required Equipment: Seated calf raise machine
Sit with the pad against your thighs and bend your knees to about a 90 degree angle.
Raise your heels and extend, then lower and repeat.

Dumbbell Squats 3 sets 40 reps
Required Equipment: Dumbbells
Stand with dumbbells at your sides, then lower your body until your thighs are parallel to
the floor. Straighten up and repeat.

Plié Squats 3 sets 40 reps
Required Equipment: One dumbbell
Stand with your feet several feet apart and toes pointed outward. Hold the dumbbell with
both hands and let them hang down in front of you. Bend your knees and lower yourself
until your thighs are nearly parallel to the ground, keeping your back straight. Raise
yourself up and repeat.

Cable Abductors 3 sets 12 reps
Required Equipment: Universal machine and ankle cuff
Stand beside the universal machine. Attach the ankle cuff on the low pulley to your far
ankle. Using the machine for balance, stand on your near foot and swing your far leg in
front of you, then back. Repeat until finished, then switch legs.

Abdominal Crunches 3 sets 15-20 reps
No Equipment Required
Lie flat on your back with knees bent and feet on the floor. Place your hands behind your
head or on your chest, and roll your torso toward your knees. Hold briefly, then relax and
repeat.

Tuesday/Thursday

Arnold Presses 3 sets 15 reps
Required Equipment: Dumbbells
Hold dumbbells with your palms facing your body and elbows bent. Push the dumbbells
upward and turn your elbows until your arms are straight. Lower and repeat.

Lateral Raises 3 sets 16/10 reps/burn out
Required Equipment: Dumbbells
Lean forward slightly and raise your arms sideways. Make sure your palms are face down
and your elbows are nearly straight. Lower and repeat.

Posterior Deltoid Raises 3 sets 12 reps
Required Equipment: Dumbbells
Hold your dumbbells and lean forward with your knees slightly bent until your torso is
parallel to the ground. Let your arms hang down with elbows slightly bent, then raise the
dumbbells to the sides until they are level with your shoulders. Lower and repeat.

Dumbbell Presses 3 sets 12 reps
Required Equipment: Flat bench and dumbbells
Lie with your back flat against the bench and raise the dumbbells straight above you.
Position your hands slightly wider than your shoulders and lower the dumbbells to your
chest, then press them upward until your arms are nearly straight. Repeat.

Incline Presses 3 sets 12 reps
Required Equipment: Incline bench and dumbbells
Sit on the bench with dumbbells in hand and resting on your lower thighs. Use your
thighs to drive the dumbbells to shoulder-level and lean back. Place the dumbbells to the
sides of your chest, then press upward until your arms are extended. Lower the dumbbells
to the sides of your chest and repeat.

Dumbbell Flys 3 sets 25 reps
Required Equipment: Flat bench and dumbbells
Lie with your back flat against the bench and raise the dumbbells above you. Lower the
dumbbells to your sides until your arms (from elbows up) are parallel to the ground, then
return to your starting position and repeat.

Tricep Pulldowns 3 sets 30 reps
Required Equipment: Universal machine with rope
Stand gripping the rope with your hands parallel and elbows at your sides. Pull the
handles down until your arms are straight, let your hands rise back up, then repeat.

Seated Hammer Curls 3 sets 15 reps
Required Equipment: Dumbbells
Sit holding both dumbbells with arms at your sides. Curl one arm up, and as your arm
passes your thigh, turn your palm up and continue until your forearm touches your
biceps. Lower and repeat.


Cable Curls 3 sets Burn out
Required Equipment: Universal machine and bar
Stand close to the machine and grip the bar underhanded. Keep your elbows at your sides
and raise the bar until your fists point upward. Lower the bar until your arms are fully
extended and repeat.