Police Officer Physical Fitness Test Training Upper Body Workout #1


This is workout #1 of 4 focusing on upper body police officer physical fitness exam training. 

5 Minute Warmup Elliptical
3x Pushups (1 set wide, 1 set narrow hand position, 1 set feet elevated)
3x Incline Barbell Bench Press 95-115 lbs
3x Barbell Bench Press 115-145 lbs (get a spotter on anything 135 or heavier)
3x Bench Tricep Dips
3x Dumbbell Incline Chest Flies 25 lb dumbbells
2x Dumbbell Shoulder Press 30 lb dumbbells (seated or standing)
2x Shoulder front and lateral raises 5-10 lbs dumbbells
2x Dumbbell Upward Rows 12-15 lbs dumbbells
5 Minute Cooldown Stairclimber


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