Andrew S.

Navy Seal Training Program

Day 1 

Chest, Upper Back, Legs

Manual Speed Protocol 

Exercises are as follows:

Life Fitness Machine Chest Press (70 pounds)

Alternate Exercise if chest press machine is in use.

Incline Bench Dumbbell Chest Press, 20 pound DB's.

Life Fitness Pull Down Machine (75 pounds)

Use wide grip and narrow underhand grip.

Alternate exercise if Life Fitness Pull Down Machine is not available.

Incline Bench Dumbbell Row, (2) 20 pound DB's, face down on bench.

 

Life Fitness Leg Press Machine (90 pounds)

Use 3 foot positions on the foot pad. Shoulder width, wide and together.

Alternate exercise if Leg Press Machine is in use.

Squat holding (2) 15 pound DB's at you side, arms straight from seated position on bench.

You may increase or decrease weight according to level of endurance.

 

Set 1: 1 Chest Press, 2 Pull Downs, 3 Leg Presses

Set 2: 2 Chest Press, 4 Pull Downs, 6 Leg Presses

Set 3: 3 Chest Press, 6 Pull Downs, 9 Leg Presses

Set 4: 4 Chest Press, 8 Pull Downs, 12 Leg Presses

Set 5: 5 Chest Press, 10 Pull Downs, 15 Leg Presses

Set 6: 6 Chest Press, 12 Pull Downs, 18 Leg Presses

Set 7: 7 Chest Press, 14 Pull Downs, 21 Leg Presses

Set 8: 8 Chest Press, 16 Pull Downs, 24 Leg Presses

Set 9: 9 Chest Press, 18 Pull Downs, 27 Leg Presses

Set 10: 10 Chest Press, 20 Pull Downs, 30 Leg Presses

 

After mastering Set 1 thru Set 10, continue starting at Set 10 thru Set 1.

Day 2

Shoulders, Biceps, Triceps

 

Standing Dumbbell Front Rotation for Rotator Cuff (2) 5 pound DB's

When rotating forward and DB's are in bottom position, keep elbow up.

 

 

Standing DB Bicep Curl (2) 15 pound DB's (Start with hammer grip with a twist. When you start to fail the muscle with the 10 pound DB's, just use the hammer grip). Note: Keep elbows back when executing.

 

Life Fitness Multi Purpose Cable Device, Tricep Pushdown (Started with 30 pounds, ended with 20 pounds) Adjust weight according to level of endurance and proper form. 

(Keep elbows back, do not lean forward)

Alternate exercise if Life Fitness Multi Purpose Cable Device is not available, perform bench dips on a flat bench.

Set 1: 1 Front Rotation, 2 Bicep Curls, 3 Pushdowns

Set 2: 2 Front Rotations, 4 Bicep Curls, 6 Pushdowns

Set 3: 3 Front Rotations, 6 Bicep Curls, 9 Pushdowns

Set 4: 4 Front Rotations, 8 Bicep Curls, 12 Pushdowns

Set 5: 5 Front Rotations, 10 Bicep Curls, 15 Pushdowns

Set 6: 6 Front Rotations, 12 Bicep Curls, 18 Pushdowns

Set 7: 7 Front Rotations, 14 Bicep Curls, 21 Pushdowns

Set 8: 8 Front Rotations, 16 Bicep Curls, 24 Pushdowns

Set 9: 9 Front Rotations, 18 Bicep Curls, 27 Pushdowns

Set 10: 10 Front Rotations, 20 Bicep Curls, 30 Pushdowns