ACFT eliman98's shared workout

ACFT

Shared By : eliman98 VIP
Frequency : 4 days / week
Day Type : Day of the Week
Type : Sport Specific
Difficulty : Intermediate
Downloads / Views : 0 / 6

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Description

Training to ACFT (Army Combat Fitness Test)

The information contained in this page was posted by user: eliman98 on behalf of herself / himself.
The information on this page is for educational purposes only. It is not intended to be a substitute for informed medical advice or care.
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Monday Chest, Abs
Exercise Name Muscle Timer Reps Sets Track
Barbell Bench Press Barbell Bench Press

Chest

 60 sec 8 3 Progress Chart
Hand-Release Pushups

Chest

 60 sec 25 3 Progress Chart
Push Up Push Up

Chest

 10 sec 5 3 Progress Chart
Close Hand Push-up Close Hand Push-up

Chest

 10 sec 5 3 Progress Chart
Wide Hand Push-up Wide Hand Push-up

Chest

 10 sec 5 3 Progress Chart
Deep Push-Up Deep Push-Up

Chest

 60 sec 8 3 Progress Chart
Plank Plank

Abs

 120 sec - 3 Progress Chart
Crunches Crunches

Abs

 10 sec 20 3 Progress Chart
Scissor Kick Scissor Kick

Abs

 10 sec 20 3 Progress Chart
Leg Raise Leg Raise

Abs

 60 sec 10 3 Progress Chart
Tuesday Shoulders, Back, Abs
Exercise Name Muscle Timer Reps Sets Track
Barbell Shrug Barbell Shrug

Shoulders

 60 sec 20 3 Progress Chart
Dumbbell Front Raise Dumbbell Front Raise

Shoulders

 10 sec 20 3 Progress Chart
Dumbbell Lateral Raise Dumbbell Lateral Raise

Shoulders

 60 sec 20 3 Progress Chart
Pull-Up Pull-Up

Back

 60 sec 8 3 Progress Chart
Dumbbell One-Arm Row Dumbbell One-Arm Row

Back

 60 sec 8 3 Progress Chart
Wide Grip Lat Pulldown Wide Grip Lat Pulldown

Back

 60 sec 8 3 Progress Chart
Plank Plank

Abs

 60 sec - 3 Progress Chart
V Ups V Ups

Abs

 60 sec 8 3 Progress Chart
Hanging Leg Raise Hanging Leg Raise

Abs

 60 sec 8 3 Progress Chart
Thursday Legs, Abs
Exercise Name Muscle Timer Reps Sets Track
Kettlebell Goblet Squat Kettlebell Goblet Squat

Upper Legs

 60 sec 8 3 Progress Chart
Prone Leg Curl Prone Leg Curl

Upper Legs

 60 sec 8 3 Progress Chart
Barbell Standing Calf Raise Barbell Standing Calf Raise

Lower Legs

 60 sec 24 3 Progress Chart
Leg Extension Leg Extension

Upper Legs

 60 sec 8 3 Progress Chart
Prisoner Squat Prisoner Squat

Upper Legs

 10 sec 25 3 Progress Chart
Bodyweight Lunge Bodyweight Lunge

Upper Legs

 60 sec 25 3 Progress Chart
Walking Walking

Cardio

 60 min - - Progress Chart
Plank Plank

Abs

 60 sec - 3 Progress Chart
Oblique Crunch Oblique Crunch

Abs

 10 sec 20 3 Progress Chart
Alternate Heel Touches Alternate Heel Touches

Abs

 60 sec 25 3 Progress Chart
Friday Arms
Exercise Name Muscle Timer Reps Sets Track
Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown

Triceps

 60 sec 8 3 Progress Chart
Dumbbell Tricep Kickback Dumbbell Tricep Kickback

Triceps

 60 sec 8 3 Progress Chart
Dip Dip

Triceps

 60 sec 8 3 Progress Chart
Dumbbell Concentration Curl Dumbbell Concentration Curl

Biceps

 60 sec 8 3 Progress Chart
Dumbbell Alternating Incline Curl Dumbbell Alternating Incline Curl

Biceps

 60 sec 8 3 Progress Chart
Machine Bicep Curl Machine Bicep Curl

Biceps

 60 sec 8 3 Progress Chart