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Full-Spectrum Strong: Army Ranger Workout

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Routine

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Upper Body

Exercise
Equipment
Sets
Reps
Rest
Equipment
Barbell, Bench
Sets
3
Reps
to failure*
Rest
2-4 min
*Work up gradually to your 3RM, doing three-rep sets until reaching failure. Then, do one set to failure with 50% of your 3RM weight.
Exercise 2 of 4

Wide-Grip Lat Pulldown

Equipment
Adjustable Cable Machine, Bench, Lat Pulldown Bar
Sets
4
Reps
12
Rest
1 min
*Weight = As heavy as possible.
Exercise 3 of 4

Triceps Pressdown

Equipment
Adjustable Cable Machine, V-Handle Attachment
Sets
3
Reps
1 min
Rest
1 min
*Weight = moderate.
Equipment
Bench, Dumbbells
Sets
2
Reps
15
Rest
1 min
*Weight = 2.5-5 lbs.
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