Military Muscle Volume I. Weekly Training Secrets That Work By Sergeant E5 Anthony Ricci.

Volume I By Anthony Ricci Sergeant E5 in the 101 Airborne- Life can get pretty hectic, so finding the time to work out is stressful. Follow my tips for a weekly workout routine that works. Because of my war injuries, I have to modify and adapt many exercises. I never let an injury hold me back and I strive to defy the odds every day. When I was in Walter Reed Hospital, I used weights to cope. Weights were always there for me.

As a personal trainer, I love to help others with obstacles to overcome. I love the challenge of modifying workouts to produce the same results and I love sharing my passion for the gym.

Take a look at my weekly workout schedule and comment on Physique’s Facebook Page https://www.facebook.com/physiquebodywareinc) if you have any questions about how to modify this routine to overcome any limitations you may have. My future posts will all focus on modified workouts.

Monday: Biceps & Calves

Biceps (angles and variating devastation) Biceps are probably my favorite muscle group by far because you can always curl I don’t care if its even with a 5lb weight! Give your muscles a reason to grow by tearing them up with just devastating amounts of curls from different angles!

Warm up set curls standing/sitting (with a weight that’s a little challenge but wont burn you out): 15-20 reps

 

929_Smwithead.jpg2 (1)Curls: 4 sets 8-12 reps starting at 50lbs and dropping 10lbs every set. If you can’t curl that much start with your max weight and drop 5 – 10 lbs as needed

Hammer curls (same recipe as before): 4 sets drop sets 8-12 reps

Concentrated curl moderate weight: 8-10 reps 3 sets

Preacher curl: 3 sets 6-10 reps

Wide grip cable curl: 2 sets 8-12 reps

Close grip cable curl: 2 sets 8-12 reps

Reverse curl: 2 sets 8-12 reps

Calves

I have to be very careful with calves do to my injury so…

Seated calf raises: 3 sets 10 reps

Incline cardio when I’m on the treadmill

Because I live in Florida, I’m on the beach quite a bit. My girlfriend and I also enjoy beach running for our calves (and walking on the beach in general) even if only once a week

Tuesday: Chest (upper focus)

Admittedly, I have a weak upper chest so many of these workouts target that area

Warm up incline bench: 15-20 reps

Incline bench: 4 sets 8-12 reps

Incline dumbbell press: 4 sets 8-12 reps

Incline flys: 4 sets 8-12 reps

Overhead dumbbell press: 3 sets 8-12 reps

Cable flys: 2 sets middle setting / 2 sets low

Flat bench: 3 sets 10 reps

Wednesday: Back (upper focus)

Reverse fly: 4 sets 8-12 reps

One arm row heavy: 2 sets 6-8 reps

One arm row slow and focused moderate weight: 2 sets 10 reps

Lat pull down: 3 sets 8-12 reps behind the head

Lat pull down to collarbone: 2 sets 6-12 reps

Low row close grip: 3 sets 8-12 reps

Lowrow wide grip: 2 sets 8-12 reps

Traps if you can haha

Sitting shrug heavy: 3 sets 6-8 reps

Smith machine back shrug: 3 sets 10 reps

Smith machine front shrug: 3 sets 10 reps

Incline shrug laying face forward on an incline bench: 3 sets 6-8 reps

Thursday: Legs

Due to my injury, I have to train my quads like you train your triceps in a sense

Leg extension: 3 sets 10-12 reps

Hack squat machine: 3 sets 10 reps

Leg press: 3 sets 10 reps

Hamstring curl: 4 sets 10-12 reps

Leg extensions: until failureeee. Push your limits

Friday: Shoulders

Military dumbbell press: 3 sets 10-12 reps

Shoulder raise front: 2 sets 10-12 reps

Shoulder raise side: 2 sets 10-12 reps

Barbell raise: 3 sets 10 reps

Driving Ms. Daisies: 3 sets 20 reps (What is a “Driving Ms. Daisy” you ask? Hold a weight plate out in front of you with both hands like a steering wheel I use a 45 then turn the plate back in forth like you’re driving from left…then to right that’s one rep)

Cable shoulder raise: 3 sets 10 reps

Saturday: Triceps

Tricep extension: 3 sets 10-12 reps

Rope pulldown: 3 sets 10 reps

Reverse grip pull down: 3 sets 10 reps

Skull crushers: 3 sets 10 reps

Close grip bench: 2 sets until failure

Sunday: Rest

Letting your muscles rest and rejuvenate is very important.

Cardio is done 5 days a week along with abs. I always do cardio at the start because if I don’t I wont be motivated until after it gets me warm. During this time I drink my pre-workout. While drinking it, I only do a 20 min walk on an incline. Eating clean is key!!!!!!!

Try this workout for a month and let me know how it worked for you!

Until next time – Anthony. Team Physique Leader

 

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