Workouts

Beep Test

Download the Beep Test here: http://content.defencejobs.gov.au/audio/triservice/fitnessTool/BeepTest.mp3

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Conditioning Test

WORKOUT 1
Day 1: Quads/Hams/Calves
.
1. Leg Extensions
2. Leg Press
3. Hack Squat
4. Seated Hamstring Curl
5. Stiff-Legged Deadlift
6. Calf Press on Leg Press
7. Seated Calf Raise
.
Day 2: Chest/Biceps/Abs
.
1. Decline Bench Press
2. Incline Dumbbell Press
3. Flat Bench Dumbbell Flyes
4. Dumbbell Concentration Curl
5. Hammer Curl
6. Standing Barbell Curls
7. Knee Ups
8. Crunches
9. Cable Crunch
10. Decline Reverse Crunch
.
Day 3: Cardio
.
(For optimum strength gains, go for a 30 min – 60 min walk or light, light jog)
.
Day 4: Back/Triceps/Calves
.
1. Dumbbell Pullover
2. Close-Grip Pulldown
3. One-Arm Dumbbell Row
4. Wide Grip Cable Row
5. Barbell Deadlifts
6. Triceps Pushdown
7. Lying Triceps Extensions
8. Seated Triceps Press
9. Calf Press on Leg Press
10. Seated Calf Raise
.
Day 5: Delts/Traps/Abs
.
1. Dumbbell Shoulder Press
2. Side Lateral Raise
3. Low Pulley Delt Raise
4. Reverse Dumbbell Flyes
5. Barbell Shrugs
6. Upright Row
7. Knee Ups
8. Crunches
9. Cable Crunch
10. Decline Reverse Crunch
.
Day 6: Cardio
.
Day 7: Rest
(Repeat)
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