Im training to join the army after a year doing no weights/cardio and this is my current routine. And my goals are to do 1 1/2 mile run under 10min 30, 44+ press ups, 50+ sit ups along with gaining muscle mass to get some extra weight on me. This is what im doing *3-4 weeks ago i couldnt even jog 3/4 of 1 mile. And to test my 1.5 miler i set incline 1.0 on treadmill set for speed to make time and i managed 8.5 mins out the 10.5 i need so need be able run for 2 more mins.
Mon/weds/fri following 200 sit up challenge
Mon/fri/sat 100 pushup challenge
Tues -
Deadlift 5/3/1
Chins 4x10 (after 2nd set start struggling full 10 so use assist thing)
Lat pull down machine 4x10
Interval 10 mins at 1min fast as can run 1min cool down jog.
Weds -*
chest 5/3/1
Incline bb press 4x10
Rope pulldowns 4x10 (or dips?)
Fri -*
Shoulder press 5/3/1
Rows 4x10
Shrugs 4x10
Distance run (last run 3 miles increasing speed or time running each time)
Sat -*
Squat 5/3/1
Leg press 4x10
Calf raises 4x10
Swimming 30-45 mins as many laps can manage rest and repeat (thinking alternate with a 2.4k best effort run to test and for getting pace right with speed/stamina help)
Mon/weds/fri following 200 sit up challenge
Mon/fri/sat 100 pushup challenge
Tues -
Deadlift 5/3/1
Chins 4x10 (after 2nd set start struggling full 10 so use assist thing)
Lat pull down machine 4x10
Interval 10 mins at 1min fast as can run 1min cool down jog.
Weds -*
chest 5/3/1
Incline bb press 4x10
Rope pulldowns 4x10 (or dips?)
Fri -*
Shoulder press 5/3/1
Rows 4x10
Shrugs 4x10
Distance run (last run 3 miles increasing speed or time running each time)
Sat -*
Squat 5/3/1
Leg press 4x10
Calf raises 4x10
Swimming 30-45 mins as many laps can manage rest and repeat (thinking alternate with a 2.4k best effort run to test and for getting pace right with speed/stamina help)