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Wow, its been a while since I've posted here (few months)! I'm remembering now how much of a great site it is!

I'm wondering if theres a chance that you guys could give my new program a look over and set me in the right direction.
I'm planning on doing the army reserve officers course (australian army) next year and going to full-time service after university.
So I'd like to be fit for that sort of setting (officer training, and then prepared for full-time service), whilst also having a well balanced physique and be built well enough to have that 'he could handle himself quite easily' appearance (I do live in Australia, we hang around the beach often, gotta look good for the ladies!).

Monday (cardio, endurance)

swim - 20 laps (easy pace)
superset - pushups 5x25
................situps 5x25
................pullups 3x4


Tuesday (legs, shoulders)

Squats - 3x12
Leg Extentions - 3x12
Seated calf raises - 3x15
Military Press - 4x8
Side Lateral Raises - 4x10


Wednesday (Cardio, endurance)

Run - 2.5km
superset - pushups 5x25
................situps 5x25
................pullups 3x4


Thursday (chest, triceps)

Bench - 3x8
Incline bench - 3x10
Dips - 3x10
Tricep pulldowns - 3x10
Tricep extentions - 3x10


Friday (Back, biceps)

Dumbell curl - 3x10
Chinups - 3x15
Barbell Curl - 3x10
T-Bar Rows 3x8
Dumbell Rows - 3x10
Lat Pulldowns - 3x10



thanks guys,
and if i've posted this in the wrong forum, i apologise, can you please move it.

If it were me, i'd concentrate less on upper body strength (however by no means neglect it) and more on endurance/running further.

Also, im assuming that seen as theres no saturday sunday, they're rest days?

If so, it might be a good idea to break up your 5 days in a row. Say exercise mon tues, rest wed, exercise thursday friday sat, rest sunday and then start the week again. The body does most of its recovering/building when resting so you want to use them to their full potential.


These are just a few suggestions, i'm by no means an expert on physical training.

I agree with you.
Expect I don't know what to cut out of my upper body workouts. It all seems essential to me in my head...

Spread the training days out a bit more like the man above says.

As for the weights, I'd say you can still do them to look pretty for the girls it's just you're going to have to run on those back/bicep, chest/tricep days aswell, as a light swim and a 1.5 mile run is no where near enough CV.