Marine Corps Reference Publication (MCRP) 5-12C, Marine Corps Supplement to the. Department of Defense Dictionary of Military and Associated Terms, is an extension of. JP 1-02 and provides Marine Corps-specific terms and definitions.
The first workout starts with a modified tri-set for the chest, designed to pump your pecs and stretch the connective tissue that surrounds them, thereby allowing more room under your skin for the muscles to grow. The second chest blast is done by pairing pushups with very heavy sets of dumbbell bench presses.
Slim and tone your neck and upper chest muscles by doing 12 to 24 head lifts, three to four times each week. Lie on your back with your hands resting by your side. Lift your head off the floor and bring your chin as close to your chest as possible; hold the position for two counts.