WORKOUT 2

In this program you WILL NOT going to failure you just perform every sets with a 60 to 65% of your max weight. The idea is to get more endurance, feel the pump in your muscles, and after the first month increase your weight about 5% in all your exercises. This is a hard routine, take a WEEK OFF from your regular routine before you start this one.

Here is where the program is customized. For those that want to lose fat I included supersets in order to keep the fat burning going. With the routine below, expect to get a bit of more muscle and a decreased waistline. Also, expect getting more ENDURANCE AND CARDIOVASCULAR CONDITIONING.

DAY 1

Chest & Back:

• Bench Press - 3 x 8-10 Supersetted with
• Wide Grid Pulldowns - 3 x 8-10
• Incline Bench Press - 3 x 8-10 tri-setted with
• Dumbbell Pullover - 3 x 8-10 And
• Seated Lat Row - 3 x 8-10
• Dumbbell Flyes - 3 x 8-10 supersetted with
• Dumbbells Rows -3 x 8-10

Day 3

Shoulders / Biceps / Triceps:

• Military Press - 3 x 8-10 Supersetted with
• Front Plate Raises - 3 x 8-10
• Barbell Curl - 3 x 10 Tri-setted with
• Close Grip Bench Press - 3 x 10 And
• Lying Triceps Ext - 3 x 10
• Dumbbell Curl - 3 x 8-10 Tri-setted with
• Dips - 3 x 8-12 And
• Pressdowns - 3 x 12

DAY 5

Legs:

• Squats or Leg Press - 3-4 x 10-12 Supersetted with
• Leg Ext - 3-4 x 12
• Seated Calf Raises - 4 x 15

DAYS 2 & 4

Here I use the same approach as the Navy Seals with the only different that you going to perform the running in your own pace depending on your age group and the time you need to pass your test. You can modify it to fix your needs. If you like to run after perform the exercises is fine, also if you are a member of US NAVY, you don't have to perform pull-ups due to the fat that we ( the NAVY ) don't include this exercise in our Physical Readiness Test (unless you are a member of the Navy Seals).

In the same token if you are a member of US MARINES you will need to practice this one and also adjust the running as well (Marines need to run 3 miles). Please don't force yourself during this phase, if you feel that you can't finish the desire number of reps, STOP and make this last rep your max one for the prescribe number of sets. You have to be able to finish every reps without force them.

Week 1	Week 2	Week 3	Week 4
Running: 1.5 miles	Running: 1.5 miles	Running: 1.5 miles	Running: 1.5 miles
Pushups: 4 x 15	Pushups: 5 x 15	Pushups: 5 x 25	Pushups: 5 x 25
Situps: 4 x 20	Situps: 5 x 20	Situps: 5 x 25	Situps: 5 x 25
Pullups: 3 x 3	Pullups: 3 x 3	Pullups: 3 x 4	Pullups: 3 x 4
Week 5	Week 6	Week 7	Week 8
Running: 2 miles	Running: 2 miles	Running: 2 miles	Running: 2 miles
Pushups: 6 x 25	Pushups: 6 x 25	Pushups: 6 x 30	Pushups: 6 x 30
Situps: 6 x 25	Situps: 6 x 25	Situps: 6 x 30	Situps: 6 x 30
Pullups: 2 x 5	Pullups: 2 x 5	Pullups: 2 x 8	Pullups: 2 x 8

DAYS 6 & 7

Rest!!!

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