OsaBoy5
10-10-2007, 07:38 PM
Hello everyone, i was wondering what would be a good workout to build muscle and mass while improving my PT at the same time. Im a 13 Bravo which requires me to a lot of heavy lifting so gaining muscle and mass will help with my job but at the same time I still want to maintain the high PT score that I have. I have currently purchases Maximus, ETS, and a productive called "Full Force" from www.focusintesity.com Im thinking of using this ranger workout, would it be appropriate or what modifications would you recommend i make to the program, or should i just scratch it all together.
THE PUSH UP
1) Timed sets of push-ups – Do timed sets of Regular, Wide arm and, Diamond push-ups for 40-30-20 seconds each with no more then 30 seconds rest between sets. Adhere strictly to proper form described in FM 21-20. (3 sets minimum)
2) Bench press – Strength improvement. Perform 20 repetitions of 50% of body weight working towards 20 reps at 65%. Do 3-4 sets per session.
3) Front Deltoid raises – 10-15 pounds 3-4 sets working towards temporary muscle failure (TMF).
4) Tricep Extension – 10-15 pounds 3-4 sets working towards temporary muscle failure (TMF).
5) Seated or bent over row - Strength improvement. Perform 20 repetitions of 50% of body weight working towards 20 reps at 65%. Do 3-4 sets per session.
6) Swimmer or Prone Row – 3-4 sets at 20-30 reps each.
7) Roman chair – 3-4 sets 20 –30 reps per set, facing down, progressing to with weight.
8) Dips- 3-4 sets working towards muscle failure.
Need help? Check out our Push Ups Improvement Section
THE SIT-UP
1) Timed sets of sit-ups- Do timed sets of sit-ups for 60-40-30 seconds each with no more then 30 seconds rest between sets. Adhere strictly to proper form described in FM 21-20. (3 sets minimum)
2) Flutter kicks – 3 sets of 50 –100 reps.
3) Hanging leg raises* – 3 sets of 50 – 100 reps. Start with legs bent work towards legs straight.
4) Incline sit-ups* 3-4 sets of 30 to 50 progressing to with weight as strength improves.
5) Flat bench leg raises* – 3-4 sets of 20 to 30.
*Exercise should be done very slowly to ensure a contraction is maintained throughout the repetition.
THE PUSH UP
1) Timed sets of push-ups – Do timed sets of Regular, Wide arm and, Diamond push-ups for 40-30-20 seconds each with no more then 30 seconds rest between sets. Adhere strictly to proper form described in FM 21-20. (3 sets minimum)
2) Bench press – Strength improvement. Perform 20 repetitions of 50% of body weight working towards 20 reps at 65%. Do 3-4 sets per session.
3) Front Deltoid raises – 10-15 pounds 3-4 sets working towards temporary muscle failure (TMF).
4) Tricep Extension – 10-15 pounds 3-4 sets working towards temporary muscle failure (TMF).
5) Seated or bent over row - Strength improvement. Perform 20 repetitions of 50% of body weight working towards 20 reps at 65%. Do 3-4 sets per session.
6) Swimmer or Prone Row – 3-4 sets at 20-30 reps each.
7) Roman chair – 3-4 sets 20 –30 reps per set, facing down, progressing to with weight.
8) Dips- 3-4 sets working towards muscle failure.
Need help? Check out our Push Ups Improvement Section
THE SIT-UP
1) Timed sets of sit-ups- Do timed sets of sit-ups for 60-40-30 seconds each with no more then 30 seconds rest between sets. Adhere strictly to proper form described in FM 21-20. (3 sets minimum)
2) Flutter kicks – 3 sets of 50 –100 reps.
3) Hanging leg raises* – 3 sets of 50 – 100 reps. Start with legs bent work towards legs straight.
4) Incline sit-ups* 3-4 sets of 30 to 50 progressing to with weight as strength improves.
5) Flat bench leg raises* – 3-4 sets of 20 to 30.
*Exercise should be done very slowly to ensure a contraction is maintained throughout the repetition.