Week Recap Training For USCG (Workout In Description)

Описание: This is how I train for USCG bootcamp (coming from someone un-athletic)
Definitely take brakes between your runs and weight training and make sure to eat high protein.

Monday: Endurance Run (minimum of 2 miles) + Upper
-Incline Bench 3 sets 8-12
-Pull-ups 3 sets 8-12
-Dips 2 sets 12-20
-Lateral Raise 3 sets 8-12
-Tricep Pushdown 3 sets 8-12
-Bayesian Curl 3 sets 8-12

Tuesday: Lower
-Squat 3 sets 8-12
-Split Squat 3 sets 8-12
-Leg Extension 2 sets 12-20
-Back Extension 3 sets 12-20
-Seated Hamstring Curl 2 sets 8-12
-Leg Raises 3 sets 8-12
-Standing Calf Raises 4 sets 8-12

Wednesday: Sprints
Run 400m Walk 400m
Run 300m Walk 300m
Once you’re at 100m build back up until you run to 400m again
Repeat as many rounds as you can. Try to beat your previous times as well.

Thursday: Easy Run (1 mile) + Push
-Dips 3 sets 12-20
-Abs Crunch 3 sets 8-12
-Shoulder Press 3 sets 8-12
-Chest Fly 3 sets 8-12
-Tricep Pushdown 3 sets 8-12
-Overhead Tricep Extension 3 sets 8-12

Friday: PT Test + Pull
-As many pushups as you can in a minute
-Hold a plank for as long as you can
-Run 1.5 miles as fast as you can
-Pull-ups 3 sets 8-12
-Romanian Deadlift 3 sets 6-10
-Wrist Curls 4 sets 12-20
-Seated Row 3 sets 8-12
-Rear Delt Fly 2 sets 12-20
-Reverse Bicep Curl 3 sets 8-12
-Meadows Curl 3 sets 6-10

Saturday: Legs
-Leg Press 3 sets 8-12
-Split Squat 2 sets 8-12
-Hamstring Curl 2 sets 8-12
-Hip adductor 3 sets 6-10
-Leg Raises 3 sets 8-12
-Calf Raises 4 sets 8-12