07/03/07

Here is a workout I did when I was training for the FDNY physical, and also do during football season.

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1.Power Cleans - This is a good warm up for the whole body.

2.Squats -Works the whole lower body builds strength and endurance.

3.Bench Press or Pushups - Great exercises for building overall upper body strength.

4. Pull-Ups - A must exercise to build the strength to lift your own body weight works back & biceps.

5. Dips - Another good body weight exercise, builds strength in the chest, shoulders, & triceps.

6. Military Press - good exercise for building the shoulders, these muscles you do need when pulling ceilings.

7. Curls - Super set these with the next exercise and build strength in the overall arm.

8. Triceps Dips - Super Set these with curls for overall arm strength. Curls build the biceps & forearms for any kind of pulling movements Tricep Dips build the three heads of the triceps good for all pushing movements.

9. Good Morning - This exercise builds the lower back muscles and combined with crunches builds up your overall core muscles where you generate most of your power.

10. Crunches - This exercise build the entire abdominal area very important for support of the entire body.