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.
Skip the push-ups and chest dips. The top three most effective exercises for targeting the major muscles of the chest for both men and women are the barbell bench press, pec deck machine and bent-forward cable crossovers, according to a study commissioned by the American Council on Exercise.