The Army Training System - AskTOP

The beginning weight-training programshown at Figure 3-5 will workmost of the important, major musclegroups. It is a good program for beginnersand for those whose time islimited. The exercises should be donein the order presented.The weight-training program shownat Figure 3-6 is a more comprehensiveprogram that works the major musclegroups even more thoroughly. It hassome duplication . with respect to themuscles that are worked. For example,lat pull-down, and biceps curl. Thus,for the beginner, this program mayoverwork some muscle groups. However,for the more advanced lifter, itwill make the muscles work in differentways and from different anglesthereby providing a better over-alldevelopment of muscle strength. Thisprogram also includes exercises tostrengthen the neck muscles.When doing one set of each exerciseto muscle failure, the average soldiershould be able to complete this routinethe quadriceps are worked by the leg and do a warm-up and cool-downpress/squat and leg extensions, and the within the regular PT time.biceps are worked by the seated row,Figure 3-63-11