work out routine (muscle, lift, bench press, workout)

[lee davis]

I am thinking of using the following routine: jump jax,sit ups,push ups,pull ups,chin ups,dead lift,squat,military press,bench press,Dead lift,squat,military press and bench would be with 135 pound barbell.20 reps on all exercises,1 set,full body.Run 2 miles when not doing routine.

[hooligan]

Where are you getting this 20 reps number from? 20 sit-ups, for example, is quite low - as is 20 135lb squats.

What is your height/weight and what are your goals?

[lee davis]

Simple workout,did this before with great results,Used to be firefighter/emt.20 reps was good for strength and endurance.

[lee davis]

6 feet even,220,Want to hit @185.Ex Army,this is how we did PT(20 reps).We did Pt and then ran 5-8 miles.I was thinking running after work out routine.Might add mountain climbers and squat thrusts.

[lee davis]

135 pound barbell was all I had at the time,I think I did 25 reps at a time,no spotter.I became really strong and enduring.For me this was all I needed.Basically calisthenics with the added 135 pound barbell.

[lee davis]

May be 2 or 3 sets of each.

[hooligan]

Originally Posted by lee davis

May be 2 or 3 sets of each.

I would definitely go with 2-3 sets of: jumping jacks, sit-ups, bench press, squats and deadlift.

40 total reps of pull-ups/chin-ups should be plenty. 20 reps of 135lb military press should be good, as well, I assume.

[lee davis]

Thanks for the reply.No spotter and home work out ,trying to be safe.

[lee davis]

I was in a combination fire dept as a firefighter/emt.Went to a good church,then through the towel in.What a drastic mistake.On a city department and totally fouled up.Keep your eye on the prize.all else does not mean a thing.This is why I work out,how I wish I stayed on the straight and narrow.

[lee davis]

There is no fundamental difference between muscle types (1and2).Fatigue due to exertion (force) builds muscle and strength.I prefer high reps and @ 70% of force.