Fitness and Lifestyle Management for Law Enforcement

BOOK INFOExamples of Exercises for Designing a Weight Training Program

Download the complete weight training program:

• Weight Training Program (5.5 MB)

Or download the individual components:

• Exercises for the Traps (Trapezius)
• Exercises for the Shoulders (Deltoids)
• Exercises for the Chest (Pectoralis)
• Exercises for the Lats (Latissimus Dorsi)
• Exercise for the Triceps (Triceps Brachii)
• Exercises for the Biceps (Biceps Brachii)
• Exercises for the Abs (Rectus Abdominis)
• Exercises for the Middle Back (Rhomboids)
  (Important for strengthening the back — see chapter 12)
• Exercises for the Lower Back (Erector Spinae)
  (Important for strengthening the back — see chapter 12)
• Exercises for the Quads (Quadriceps)
• Exercises for the Glutes (Gluteus Maximus and Gluteus Medius)
• Exercise for the Hamstrings (Biceps Femoris)
• Exercises for the Forearms (Brachioradialis) (Important for baton and firearm training)