hellp a bro out

[eodguy]

I need a program that will increase my muscle endurance, speed, cardio endurance. I need to be able to run 2 miles in under 14minutes do 100pushups and 100situps in under 2 minutes. I would also like to trim my bf%

I am looking to do a 3 day fullbody routine followed by 30-40 minutes of steady state cardio after the workout.

With that said I have 2 other days I want to exercise the plan is Monday, Wed, Saturday full body. what can I do on these other 2 days I will still have 2 days of complete rest.

Mind you I do Army PT every morning but most morning the workouts are useless for me save for the cardio mornings.
Monday-Ability Group Run 3.5miles
Wed-Interval Run
Friday-5-8 mile run slow pace

What kind of program do you recommend for me. I am in a cutting phase right now and am 5'7 189 20%bf.

Supplements
Animal Pak
Animal Pump
E-BOL
Clen
T-3
And I have Basic Cuts as well

Nutrition
2200-2400cals 150carbs 200protein 20-45fat
sources:lean meat, fruit, whey

Hlep a bro out

 

[Y_lifter]

Tons of people here over the years have posted about doing Wind Sprints to build
up speed and cardio endurance. Basketball players doing those damn touch line routines in the gym must know something.

Also running stadium steps will bust your ass cardio endurance wise.

 

[silver_shadow]

to add to the list - i'd add sled dragging and farmers walks.

 

[Matt_M.]

"Basketball players doing those damn touch line routines in the gym must know something."

You mean suicides? Yeah, those are brutal, but very effective.

 

[swanky11]

i knw this doesnt help you but i was just curious. what do you think about animal pump? you like it?

 

[eodguy]

So far nothing. I get a pump but whose to say if it isn't just from one of my other supps.

IMHO Its just another overhyped/overstuffed universal product. I like it because it's in a pill form and has an energy complex.

 

[swanky11]

So far nothing. I get a pump but whose to say if it isn't just from one of my other supps.

IMHO Its just another overhyped/overstuffed universal product. I like it because it's in a pill form and has an energy complex.

yea ive been taking it for a week and its ok. i take it with abb speed shot and it makes you want to lift. other than that its nothing great.

 

[needtogetaas]

Tons of people here over the years have posted about doing Wind Sprints to build
up speed and cardio endurance. Basketball players doing those damn touch line routines in the gym must know something.

Also running stadium steps will bust your ass cardio endurance wise.

thats how I did it in the army..they work real well.