Featured Workout: The West Point Workout

Weeks 1 & 2
The goal here is strengthening the ligaments and tendons to prevent injurt and to build and strengthen the core. The following circuit should be performed with loads that are 40% to 50% of your one rep max. Do as many reps of each exercise as you can in 30 to 45 seconds. Rest 30 to 60 seconds between exercises and one to two minutes between circuits.

Complete two or three circuits two days a week.

1. Bench Press

2. Lap Pull Down

3. Crunches

4. Squat

5. Triceps Press Down

6. Back Extension

7. Standing Bar Press

8. Straight Bar Curl

9. Standing Calf-Raise at the Machine

Weeks 3 & 4
Now the focus shifts to increasing muscle size. Perform the following with loads 50% to 75% of your one-rep max. Twice a week, do three to five sets of eight to twelve reps of each exercise. Rest two minutes between sets.

Day One

1. Bench Press

2. Seated Bar Press

3. Squat

4. Straight Bar Curl

5. Triceps Pressdown

6. Standing Calf Raise

7. Swiss Ball Crunches

8. Swiss Back Extensions

Day Two

1. Incline Bench Press

2. Seated Dumbbell Press

3. Squat

4. Preacher Curl with EZ Bar

5. Lying Triceps Extension

6. Seated Calf Raise

Weeks 5 & 6

The third phase focuses on building strength. Do the same schedule of exercise as in weeks three and four, but increase the loads to 80% to 90% of your one-rep max and decrease the number of reps to five or six. Rest 3 minutes between sets.