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Uniform Strength: Security Force Workout

Get in tip-top shape with these workout routines from three members of our uniformed security forces.

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Uniform Strength: Security Force Workout
Uniform Strength: Security Force Workout

 

Those charged with the safety of our homes, borders and freedoms don’’t have the luxury of taking anything lightly. Now, more than ever, the gravity of the task demands discipline, dedication and, above all, vigilance. Both nationwide and overseas, the world has become a more dangerous place. And as the race goes to the swift and the battle to the strong, it makes sense that the men and women who take up arms for our protection increasingly look the part.

If you think keeping to your routine is challenging, try sneaking in workouts at makeshift gyms with handmade equipment in the middle of the desert. Think your muscles get sore? What if you had to work 10-–12-hour shifts from the cramped front seat of a squad car after doing 11 sets of squats? Think it’s tough getting back in shape after a layoff? Think you could do it if you had a contest six months after getting home from a three-month deployment to the Middle East?

These three homeland defenders have gone well beyond their calls of duty, both in service to their countrymen and in the gym. Their dedication to fitness may not be as great as their allegiance to the flag – country will always come before concentration curls -— but they symbolize the hundreds of thousands of servicemen and -women throughout the world who help protect us. Call us selfish, but when it comes to Americas security, we’’re proud, thankful and extremely fortunate to have guys like these on the front lines. To all our forces at home and abroad, we salute you.

Meet the Men in Uniform

Staff Sgt. Chad Ray Martin

Service: Air National Guard
Station/Residence: Fort Smith, Arkansas
Title: Aircraft Armament System Specialist
Birthdate: June 2, 1974
Height: 5’8″
Weight: 222 pounds competition, 245 pounds off-season
Family: Married to April (11 years); two daughters, Summer (5) and Autumn (3)
Website: www.chadraymartin.com

Sgt. Dennis Hopson

Service: Police
Station: Franklin Township Police Department, Somerset, New Jersey
Title: Uniform Patrol Division Supervisor
Birthdate: Jan. 12, 1971
Height: 5’11”
Weight: 210-212 pounds
Residence: North Brunswick, New Jersey

Petty Officer 2nd Class Ramone Resop

Service: Navy
Station: Marine Corps Base Camp Pendleton (California)
Title: Hospital Corpsman with the Fleet Marine Force
Birthdate: June 28, 1978
Height: 5’10”
Weight: 200 pounds
Residence: Carlsbad, California

Routine

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Army Arm Workout

Chad's Arm Routine

Exercise
Equipment
Sets
Reps
Rest
Exercise 2 of 24

Barbell Biceps Curl

Equipment
Barbell
Sets
4
Reps
12
Rest
--
Exercise 3 of 24

Dumbbell Hammer Curl

Equipment
Dumbbells
Sets
4
Reps
12
Rest
--
Equipment
Dumbbells
Sets
4
Reps
12 per arm
Rest
--
Equipment
Barbell, Bench
Sets
4
Reps
12
Rest
--
Doesn't include 2-3 lightweight warm-up sets.
Equipment
Bench, Dumbbells
Sets
4
Reps
12
Rest
--
Equipment
Dumbbells
Sets
4
Reps
12
Rest
--
Exercise 8 of 24

Triceps Pressdown

Equipment
Adjustable Cable Machine, V-Handle Attachment
Sets
4
Reps
12
Rest
--
Exercise 9 of 24

Reverse-Grip Pressdown

Equipment
Adjustable Cable Machine, Straight Bar Attachment
Sets
4
Reps
12
Rest
--

Police Leg Workout

Dennis's Leg Routine

Exercise
Equipment
Sets
Reps
Rest
Exercise 10 of 24

Single-Leg Extension

Equipment
Sets
--
Reps
--
Rest
--
How to
Dennis doesn't count sets and reps on his warm-up sets; he does the exercise for approximately 10 minutes to "warm up the knees and pump some blood in my quads."
Exercise 11 of 24

Smith Machine Squat

Equipment
Sets
11
Reps
To failure
Rest
--
How to
Dennis pyramids his weight (in pounds) as follows: 135, 225, 315, 405, 455, 495, 405 x 3, 315 x 2
Exercise 13 of 24

Romanian Deadlift

Equipment
Barbell
Sets
6
Reps
8-10
Rest
--
Dennis pyramids his weight (in pounds) as follows: 135 x 2, 225 x 2, 315 x 2
Exercise 14 of 24

Seated Leg Curl

Equipment
Sets
5
Reps
8-10
Rest
--
Exercise 15 of 24

Lying Leg Curl

Equipment
Sets
5
Reps
8-10
Rest
--
Exercise 17 of 24

Seated Calf Raise

Equipment
Bench
Sets
15
Reps
8-10
Rest
--
Exercise 18 of 24

Standing Calf Raise

Equipment
Box
Sets
8
Reps
10-12
Rest
--
Exercise 19 of 24

Seated Straight-Leg Calf Raise

Equipment
Sets
6
Reps
12
Rest
--

Navy Delt Workout

Ramone's Delt Routine

Exercise
Equipment
Sets
Reps
Rest
Exercise 20 of 24

Dumbbell Lateral Raise

Equipment
Dumbbells
Sets
5
Reps
10-12
Rest
--
Exercise 21 of 24

Dumbbell Shrug

Equipment
Dumbbells
Sets
5
Reps
10-12
Rest
--
Exercise 22 of 24

Bent-Over Lateral Raise

Equipment
Dumbbells
Sets
5
Reps
10-12
Rest
--
Exercise 23 of 24

Dumbbell Front Raise

Equipment
Dumbbells
Sets
5
Reps
10-12
Rest
--
Exercise 24 of 24

Arnold Press

Equipment
Dumbbells
Sets
5
Reps
10-12
Rest
--
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