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 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


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