The police officer physical fitness tests are challenging for pretty much everyone, so proper training is critical. This is workout #1 of 4 parts focusing on upper body police officer physical fitness exam training.
5 Minute Warmup Elliptical
3x Pushups (1 set wide, 1 set narrow, 1 set feet elevated)
3x Incline Barbell Bench Press 95-115 lbs
3x Barbell Bench Press 115-145 lbs
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
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