I am a firefighter so i work out at the station and dont have time on my off days. So i need a good workout for 1 day on and two days off...thanks for your help
focus on simple compound movements - bench press, deadlift, squats etc. lower reps with higher weight, something like 5x5. keep the weight heavy and make sure your diet is in order.
Ok, like what percentage of weight do u use with the 5 x 5? thanx for your help
Wrong section i believe, try training?