Weight Training
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This is the work out I am using right now to keep in shape as a Coast Guard Rescue Swimmer:
Day 1:
1. cardio- 25 to 30 minutes of anything
2. Chest- 3 chest exercise 8 to 12 reps (every other week throw in high rep. 3. push-ups for endurance as a chest exercise).
4. shoulders- 3 exercises trying to hit front/middle/rear delts. 8 to 12 reps.
5. abs-total count of 100 of mixed exercises
Day 2: arms
1. cardio- 25 to 30 minutes
2. biceps- 3 exercises 8 to 12 reps trying to get three different arm angles 3. bent forward/middle/incline. (throw in high rep chin ups every other week as a bicep exercise for endurance).
4. triceps- 3 exercises 8 to 12 reps (every other week throw in high rep dips as an exercise for endurance).
5. abs-total 100 reps of mixed exercises
Day 3:
1. cardio 25 to 30 minutes
2. legs- 2 upper leg exercises 10 to 15 reps./1 calf exercise 10 to 15 reps
3. back- 3 exercises trying to hit lats/rhombus/traps. (throw in pull ups as an exercise for endurance every other week)
4. abs-100 total reps mixed exercises
Day 4:
1. swim-25 to 45 minutes with at least a 500 yard warm up and some fin work.
If unable to swim then any cardio work out for 25 to 30 minutes.
Notes. Stretch good before and after. try to take a day (no more than 2 days)of rest between lift routines if possible. Enjoy yourself with cardio by playing sport, like volleyball or basket ball. Routines of continuous cardio machines get boring.
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I'm a Marine and I think that to increase your upper body strength, that you should work on chin-ups 2-3 days a week, using a max set of 20 each time until your arms are ready to fall off. My chin-ups went from 10 to 18 in 3 weeks.
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