Work out

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FIREMAN, POLICEMAN, ARMED SERVICES Workout Plan
This group of people is extremely important to all of us. If they are not in tip top shape, healthy and feeling well, they cannot perform their everyday duties. We take our hats off and salute all of them for every service rendered. This group of people has schedules all hours of the day. So, we have created a workout that is less than onehour. The Body Evolution fireman, policeman and armed services workout is designed to keep you lean, fit and gain lean muscle mass without becoming too big. This workout works you to fatigue and helps your muscles breakdown quickly and repair quickly. This workout is designed to isolate the entire upper body in one separate day and the entire lower body on another day. NOTE: one week you will workthe upper body two days and the next week you switch to the lower body for 2 days. You will continue to switch upper body and lower body workouts every other week.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

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Upper Body / Cardio / Abs Cardio / Abs and Calves Lower Body / Cardio / Abs Cardio / Abs and Calves Upper Body / Cardio / Abs Cardio / Abs and Calves RestWORKOUT SCHEDULE AS FOLLOWS

UPPER BODy WORKOUT

CHEST You will be selecting 2 exercises for the chest and utilizing them in the order below as follows. You will be increasing weight on each rep as you move up. Reps Intensity LIFT — IE:INCLINE PRESS 12 5 10 6 8 7 6 8 12 9 ( reduce weight ) LIFT — IE:DIPS 12 10 ( different lift ) Feeling Warm up Starting to feel tension Feeling quite a burnConsistent Burn Hurting Burn Excruciating burn Rest Period 1 minute 1 minute 1 minute 1 minute No rest 2 minutes

SHOULDERS You will be selecting 2 exercises for the SHOULDERS and utilizing them in the order below as follows. You will be increasing weight on each rep as you move up. Reps Intensity LIFT — IE:FRONT RAISES 12 5 10 6 8 7 6 8 12 9 ( reduce weight ) LIFT — IE:SHOULDER OR MILITARy PRESS12 10 ( different lift ) Feeling Warm up Starting to feel tension Feeling quite a burn Consistent Burn Hurting Burn Excruciating burn Rest Period 1 minute 1 minute 1 minute 1 minute No rest 2 minutes

BACK You will be selecting 2 exercises for the back and utilizing them in the order below as follows. You will be increasing weight on each rep as you move up. Reps 12 10 8 6 12 12 LIFT — IE:SEATED ROWS 10 ( different lift ) Excruciating burn 2 minutes ARMS-BIS AND TRIS You will be selecting 2 exercises for the BIS/TRIS and utilizing them in the order below as follows. You will be increasing weight on each rep as you move up. Reps 12 10 8 6 12 12 Reps 12 10 8 6 12 12 LIFT — IE: FRENCH CURLS 10 ( different lift ) Excruciating burn 2 minutes ABS 4 SETS OF THE FOLLOWING ORDER: 1. LEG UPCRUNCHES-40 2. FROG KICKS-15 3. LEG DOWN CRUNCHES-40 4. CROSSOVERS-30 either side TOTAL TIME: 55 minutes LIFT — IE: HAMMER CURLS 10 ( different lift ) Intensity 5 6 7 8 9 ( reduce weight ) Excruciating burn Feeling Warm up Starting to feel tension Feeling quite a burn Consistent Burn Hurting Burn 2 minutes Rest Period 1 minute 1 minute 1 minute 1 minute No rest Intensity 5 6 7 8 9 ( reduce weight )Feeling Warm up Starting to feel tension Feeling quite a burn Consistent Burn Hurting Burn Rest Period 1 minute 1 minute 1 minute 1 minute No rest BIS — LIFT — IE: STANDING BARBELL CURLS Intensity 5 6 7 8 9 ( reduce weight ) Feeling Warm up Starting to feel tension Feeling quite a burn Consistent Burn Hurting Burn Rest Period 1 minute 1 minute 1 minute 1 minute No rest LIFT — IE: LAT PULL DOWNSTRIS — LIFT — IE: TRICEP PULL DOWNS

LOWER BODy WORKOUT

QUADS You will be selecting 2 exercises for the QUADS and utilizing them in the order below as follows. You will be increasing weight on each rep as you move up. Reps LIFT — IE:LEG PRESS 12 10 8 6 12 LIFT — IE:SQUATS 12 10 ( different lift ) Excruciating burn 2 minutes HAMSTRINGS You will be selecting 2 exercises for the HAMSTRINGS and...