Endurance Strength Training System
(ON DUTY WORKOUT)
Train 60 / 40:
Put out 60% effort, but save 40% for that tone out.
Warm Up:
10 minutes of some type of cardio.
Stretch:
Go to Fire Services web site and press wellness for total body stretches.
Reps / Sets:
20 x wt. (Rest 60 seconds between sets)
10 x wt. (to almost failure)
Day One:
Chest - Bench Press (Dumb Bells-DB or Strait Bar-SB)
Biceps - Curls (DB or SB)
Abs - ab crunches or sit ups (2 x 25+ or 1 x 50+)
Cardio - 20 minutes
Day Two:
Back – Bent Over Rows (DB or SB)
Triceps – Extensions (DB or SB) or Close Grip Benches
Abs – same
Cardio – 20 minutes
Day Three:
Shoulders – Press (DB or SB)
Side Lateral Raises (DB) or
*High Pulls (Up Right Rows-SB)
Traps - Shoulder Shrugs (DB or SB) or
*High Pulls (SB)
Abs - same
Cardio – 20 minutes
Legs should be done off duty. Cardio-work should help keep the legs in shape for those on duty days.
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