Rangers back workout routine

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Rangers back workout routine
Rangers back workout routine

Did you ever wonder what could be the most effective back workout for men? I have a close friend who is a Ranger and he sent me a detailed workout for new recruits, one that will try you and push you to the limits if you dare to try it. For those of you looking to develop an Arnold Schwarzenegger body this is not for you. The only thing you’ll find here is hardcore, boot-camp training that will give you a strong back and core strength.

 

This is a day-by-day, five week training program that is designed to push you further than you have ever gone before.

Good Luck…

Week 1

Monday:
1.150 meter swim, without stopping, any style.
2.Walk with rucksack(1/3 bodyweight), 3 miles in 45 minutes.

Tuesday:
1.Stationary/real bike, 20 minutes at a moderate pace.
2.Jump rope ,10 minutes, try as much as possible without stopping.

Wednesday:
1.Push-Ups, three sets of 30 seconds(straight).
2.Three mile run, moderate pace.
3.Pull-Ups, three sets of maximum reps.
4.Walk with rucksack, 5 miles in 1 hr 20 minutes.

Thursday:
1.Stationary/Real bike, 20 minutes at a moderate pace.
2.45 yard sprints, 10 times.
3.15 meter swim, freestyle.

Friday:
1.Walk with rucksack, 5 miles in 1 hr 20 minutes.

Saturday:
1.Three sets each of Push-Ups and Sit-Ups; max reps in 30 seconds.
2.Three sets of chin-ups, max reps.
3.200 meter swim, freestyle.

Sunday:
REST the whole day.

 

Week 2

Monday:
1.Walk with rucksack(1/3 Body weight), 8 miles in 2 hrs.

Tuesday:
1.Stationary/Real bike, 20 minutes, moderate pace.

Wednesday:
1.Three sets each of Push-ups, Chin-ups, and Sit-ups, maximum reps in a 35 second time period.
2.Run 5 miles, 9 minute per mile rate.
3.Three sets(of 40) squats with rucksack(1/3 bodyweight).

Thursday:
1.300-meter swim, nonstop, freestyle.

Friday:
1.Walk with rucksack, 10 miles in 3 hrs.

Saturday:
1.Three sets each of Push-ups, Chin-ups, and Sit-ups, maximum reps in a 35 second time period.
2.Stationary/Real bike, 20 minutes at a faster pace.
3.15-meter swim.

Sunday:
More REST, watch TV, Sleep, eat junk food, etc…

 

Week 3

Monday:
1.Four sets each of Push-ups, chin-ups, sit-ups, max reps in 40 seconds.
2.Run 4 miles, faster rate of 7 minutes per mile.
3.Four sets(50 each) of squats with rucksack.

Tuesday:
1.Stationary/Real bike, 25 minutes with faster pace.
2.Jump rope, 12 minutes non-step.

Wednesday:
1.Walk 12 miles with rucksack(60 lbs) in 3 hrs.

Thursday:
1.Swim 400 meters, nonstop, freestyle.

Friday:
1.Four sets each of Push-ups, chin-ups, sit-ups, max reps in 40 second
2.Run 6 miles, 7 minutes per mile.

Saturday:
1.Stationary/Real bike, 25 minutes with faster pace.
2.Jump rope, for 15 minutes nonstop.
3.15 meter swim.

Sunday:
Sleep all day.

 

Week 4

Monday:
1.Walk with rucksack(60lbs), 8 miles in 2 hrs.

Tuesday:
1.Swim 400 meters, freestyle.
2.Four sets of dips, max reps in 40 seconds.
3.Four sets each of push-ups, chin-ups, and sit-ups, max reps in 40 seconds.

Wednesday:
1.Run 6 miles, fast pace of 5 minutes per mile.
2.Squats, 5 sets(25 each).

Thursday:
1.Four sets each of push-ups, chin-ups, and sit-ups, max reps in 40 seconds.
2.Stationary/Real bike, 25 minutes of nonstop as fast as you can go.

Friday:
1.Walk with rucksack(75 lbs), 12 miles in 3hrs.

Saturday:
1.Four sets each of push-ups, chin-ups, and sit-ups, max reps in 40 seconds.
2.Jump rope, 15 minutes nonstop.

Sunday:
Go to the movies.

 

Week 5

Monday:
1.Run 3 miles, fast 5 minute per mile rate.
2.550 meter swim, nonstop freestyle.
3.Squats 4 sets of 30.

Tuesday:
1.Jump rope, 12 minutes nonstop.

Wednesday:
REST.

Thursday:
1.Swim 400 meters.
2.Dips, 4 sets of max reps.

Friday:
1.Walk with rucksack(75lbs), 18 miles in 4 hrs 30 minutes.

Saturday:
1.Four sets each of push-ups, chin-ups, and sit-ups, max reps in 40 seconds.
2.Jump rope, 15 minutes nonstop.

Sunday:
Don’t wake up, sleep the whole day.

And that is it, my advice is that you consume an above average amount of food and liquid during this time period, as your body will be really hungry. It is also important that you really keep the rest days to get your back muscles the rest they need to grow.

Yes you will probably throw-up a lot especially if you are not used to such vigorous training, but eventually you will build up your stamina and your strength. This back workout is a great program for slightly overweight men who want to completely lose all fat, and also for normal built people who want to build a lot of muscle.

Good luck….And don’t give up.

Read more on how to make your back workout work for you.

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