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Thread: Trying to get ripped

  1. #1
    Wannabebig Member
    Join Date
    Dec 2003
    Posts
    30

    Trying to get ripped

    Hey everyone I am a 5'11 160lbs 17 yr old who is trying to get ready for the military. (hopeing for special forces of some kind eventually) I have been a serious runner for about 6 months and have lifted weights seriously for about 3 months. I am at 13% bf. I have decided since I am going in the military after high school that I might as well start training for it. I plan to stop lifting weights and concentrate on bodyweight excersises and running/swimming. The workout I plan to follow looks like this......

    Weeks 1-2

    Running: 4 / 4 / 5 / 3 miles, Mo/Tu/We/Fr
    Pushups: 6 sets of 30 pushups, Mon/Wed/Fri
    Situps: 6 sets of 30 situps, Mon/Wed/Fri
    Pullups: 2 sets of 10 pullups, Mon/Wed/Fri
    Swimming: Swim continuously for 30 min. 4-5 days/week
    Week 3

    Running: 4 / 4 / 5 / 3 miles, Mo/Tu/We/Fr
    Pushups: 6 sets of 30 pushups, Mon/Wed/Fri
    Situps: 6 sets of 30 situps, Mon/Wed/Fri
    Pullups: 3 sets of 10 pullups, Mon/Wed/Fri
    Swimming: Swim continuously for 35 min. 4-5 days/week
    Second 9 weeks:
    Week 4

    Running: 3 / 5 / 4 / 5 / 2 miles, Mo/Tu/We/Fr/Sa
    Pushups: 6 sets of 30 pushups, Mon/Wed/Fri
    Situps: 6 sets of 35 situps, Mon/Wed/Fri
    Pullups: 3 sets of 10 pullups, Mon/Wed/Fri
    Dips: 3 sets of 20 dips, Mon/Wed/Fri
    Swimming: Swim continuously for 35 min. 4-5 days/week
    Weeks 5

    Running: 4 / 5 / 6 / 4 / 3 miles, Mo/Tu/We/Fr/Sa
    Pushups: 10 sets of 20 pushups, Mon/Wed/Fri
    Situps: 10 sets of 25 situps, Mon/Wed/Fri
    Pullups: 4 sets of 10 pullups, Mon/Wed/Fri
    Dips: 10 sets of 15 dips, Mon/Wed/Fri
    Swimming: Swim continuously for 45 min. 4-5 days/week
    Week 6

    Running: 5 / 5 / 6 / 4 / 4 miles, Mo/Tu/We/Fr/Sa
    Pushups: 15 sets of 20 pushups, Mon/Wed/Fri
    Situps: 15 sets of 25 situps, Mon/Wed/Fri
    Pullups: 4 sets of 12 pullups, Mon/Wed/Fri
    Dips: 15 sets of 15 dips, Mon/Wed/Fri
    Swimming: Swim continuously for 60 min. 4-5 days/week
    Week 7 and beyond

    Running: 5 / 6 / 6 / 6 / 4 miles, Mo/Tu/We/Fr/Sa
    Pushups: 20 sets of 20 pushups, Mon/Wed/Fri
    Situps: 20 sets of 25 situps, Mon/Wed/Fri
    Pullups: 5 sets of 12 pullups, Mon/Wed/Fri
    Dips: 20 sets of 15 dips, Mon/Wed/Fri
    Swimming: Swim continuously for 75 min. 4-5 days/week


    Any comments/advice encouragement is welcome.

  2. #2
    heading to 195
    Join Date
    Apr 2003
    Location
    greatness
    Posts
    950
    if you can do all those sets of dips after all those pushups, you're a better man than me. good luck w/everything though.

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