Your job requires
you to have endurance and strength. Strength
that will last all day. So don't go into the gym and do
a lot of weight for 1 to 6 reps. That’s not the Army
Ranger
Workout. You need to go into the gym and do 4 sets
of 12 reps. That doesn't mean stay at the same weight.
When you can do a weight for 4 sets of 12 without a
spot. It is time to go up in weight. even if your partner
has to help you with the last 4 reps still go for 12 reps.
Stay there for an hour. Concentrate on the areas that
your job requires you to excel in.
Remember this formula:
Pushup= Bench press, Dumbbell Flies. Military Press. Lat
pull
downs. Pull ups, Dumbbell Rows, Barbell Rows. Go to the
gym
for no less than 40 minutes a day and no more than 1 hour.
Work at a fast pace, with no more than 1 minute brakes
in
between sets. Go for 6 days a week and divide workout
like this.
DAY:
1. CHEST
2. BACK
3. LEGS
4. CHEST
5. BACK
6. LEGS
When you do legs you need to do 4 sets of 20 of every
exercise. Legs can endure much more than the upper body
and there is much more required. Formula For this is:
Legs= Squat, leg curls, leg extensions, Leg Press, Calf
raises,
and what ever else you see people doing in the gym that
doesn't appear to be Dangerous.
Now only do this workout if things like Running, road
marching, and PT tests wear you out and you barely meet
minimum requirements. This is why I started working out.
Remember that success = interests, convictions and energies
so while
everyone else was out to the bars drinking their beer
and
whisky you should be doing something like Hiking, Camping,
Rock climbing or some adventure.
AND THATS ALL I GOT TO SAY ABOUT THAT!!!!!
Z-MAN
