[Zap. USMC]

Here is my workout:

Start off by warming up. Run approx. 3-5 on treadmill (easy pace) and then go stretch. Stretching is very important.

(Benchpress) After that I usually bench 3 sets of 8-10 reps. MAKE SURE YOU DO NOT MAX YOURSELF OUT!

(Dumbell Curl) Curl (1) arm at a time, usually 3 sets of 10-15 reps. GOOD TECHNIQUE AND POSTURE WILL RESULT IN BETTER RESULTS.

(Tricep pull down) Do 3 sets of 10-15 reps. AGAIN, MAKE SURE YOU HAVE TECHNIQUE AND GOOD POSTURE.

(Sit ups - Push ups) Do as many reps until muscle failure.

After that, run at least (1) mile.

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On a different day, I would either run most of the time, do mostly sit ups and lower body workouts.