Police Officer Physical Exam Test Workout For Upper Back & Biceps #3




This is workout #3 of 4 for getting in shape for the police officer physical exam. 

5 Minute Warmup Elliptical
2x Lat Pulldown Narrow Grip 100 lbs
2x Lat Pulldown Wide Grip 100 lbs
2x Lat Pulldown Reverse Grip 90 lbs
4x Row Machine 60-80 lbs (vary row machines and/or grips)
2x Dumbbell Bicep curls 25 lb dumbbells
2x Dumbbell Hammer curls 25 lb dumbbells
2x Barbell Curls (45 lb Olympic Bar)
2x Band Curls Until Fatigue
1x Wrist curls until failure (done at end of workout) with 20 lb dumbbells
1x Reverse Wrist Curls until failure (done at end of workout) with 15 lb dumbbells
5 Minute Cooldown Treadmill Incline Speedwalk


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