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Full-Spectrum Strong: Army Ranger Workout

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Routine

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Upper Body/ Max Effort

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 6

Fat Bar Bench Press

Equipment
Sets
2
Reps
2
Rest
2-4 min
*Perform with kettlebells hanging from bands, working up to your 2RM, doing 2-rep sets until failure.
Exercise 2 of 6

Dumbbell Bench Press

Equipment
Bench, Dumbbells
Sets
2
Reps
to failure
Rest
2 min
*Weight = 25 lbs.
Exercise 3 of 6

Dumbbell Bentover Row

Equipment
Dumbbells
Sets
3
Reps
10
Rest
1 min
*Weight = As heavy as possible.
Exercise 4 of 6

Triceps Pressdown

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