ShapeFit.com

[JASONDECHERT]

I AM 6'1 360 AND PLAIN AND SIMPLE FAT I AM VERY ATHLETIC AND PLAY SPORTS BUT I NEED TO GET INTO POLICE ACADEMY SHAPE I CANT RUN 1.5 MILES I GET TIRED QUICKLY. I ALWAYS PROGRESS QUICKLY WHEN I PUT MY MIND TO IT BUT I AM HAVE TROUBLE PUTTING TOGETHER A ROUTINE IS THERE A WEBSITE SOMEONE COULD RECCOMEND TO GIVE ME A 5 DAY WORK OUT ? I WANT TO LIFT AND DO HEAVY CARDIO

WHERE CAN I SET UP A PLAN I DONT KNOW MANY OF THE DIFERENT TYPES OF LIFTING. IT SEEMS TO BE THE GENERAL CONSENSUS THAT FREE WEGHTS ARE BETTER ANY HELP WOULD BE APPRECIATTED

[JASONDECHERT]

Not in order

Biceps:

2 sets 10 each arm dumbell curls
2 sets 10 EZ bar curls

triceps: 2 sets 10 dumbell rows behind head
2 sets 10 dumbell extensions behind head

forearm:

2 sets 10 forearm turnovers
2 sets 10 reverse EZ bar curs

shoulders

2 sets 10 front plate raise
2 sets 10 arnold presses
2 sets 10 upright rows

traps

2 sets 10 dumbell shrugs
2 sets 10 barbel shrugs behind back

chest
3 sets 8 inclined bench press
3 sets 8 inclined dumbell flyers
3 sets 8 inclined dumbell rows

back

2 sets 10 barbell rows
2 sets 10 reverse grip dumbell rows

Lats

2 sets 10 each arm bent over rows (one knee on bench)
i dont know any others

legs:

cardio twice a week and calf exercise with weight

plus 4 sets 15 pushups and stomach crunches each night

[swanso5]

you must be the most athletic 360pder in the world then...

you'd be better off with a bodyweight program now...search Your Body Is A Barbell by Alwyn Cosgrove and Death By Bodyweight by Ian King and do either of them...don;t do extra stuff at night that isn't prescribed in the porogram that you do

clean your food up

[JASONDECHERT]

[Boss Man]

Police Academy eh?

Ahh Mahoney, my little pissant.

You know when I first started out at Police Academy Lassard, there were Johnsons as far as the eye could see.

Sorry just had to slip those in.

I imagine things have changed a bit since the mid 80's