BETSY S. TRAINING

Navy Seal Training

Day 1

Chest, Upper Back, Legs

Manual Speed Protocol

Exercises are as follows:

Life Fitness Chest Press Machine (25 pounds) If Chest Press Machine is not available, perform Flat Bench Dumbbell Chest Press, 12 pound DB's.

Life Fitness Pull Down Machine (50 pounds)

Use wide grip and narrow underhand grip.

If Life Fitness Pull Down Machine is not available, perform Flat Bench Dumbbell Row, 15 pound DB.

Life Fitness Leg Press Machine (50 pounds)

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

If Life Fitness Leg Press is not available, perform Standing Squat holding (2) 5 pound DB's.

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 Medicine Ball Overhead Press (10 pound Medicine Ball)

Stretch hamstrings when placing ball on floor by keeping legs straight. Bent knee will isolate low back muscle)

Standing DB Bicep Curl (2) 10 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. When you start failing with hammer grip, use 8 pound DB's)

Tricep Pushdown 20 pounds (Keep elbows back, do not lean forward)

Set 1: 1 Shoulder Press, 2 Bicep Curls, 3 Pushdowns

Set 2: 2 Shoulder Preses, 4 Bicep Curls, 6 Pushdowns

Set 3: 3 Shoulder Presses, 6 Bicep Curls, 9 Pushdowns

Set 4: 4 Shoulder Presses, 8 Bicep Curls, 12 Pushdowns

Set 5: 5 Shoulder Presses, 10 Bicep Curls, 15 Pushdowns

Set 6: 6 Shoulder Presses, 12 Bicep Curls, 18 Pushdowns

Set 7: 7 Shoulder Presses, 14 Bicep Curls, 21 Pushdowns

Set 8: 8 Shoulder Presses, 16 Bicep Curls, 24 Pushdowns

Set 9: 9 Shoulder Presses, 18 Bicep Curls, 27 Pushdowns

Set 10: 10 Shoulder Presses, 20 Bicep Curls, 30 Pushdowns

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

Day 3 

Low Back, Abdominals, Obliques

Low Back Extension on Hyper extension Device (hold 5 pound DB)

Decline Sit Up on Decline Sit Up Bench (hold 10 pound DB for assistance out in front of your hips)

 

Knee Drops on Mat with (1) ankle weight each leg

Set 1: 1 Hyper Extension, 2 Sit Ups, 3 Knee Drops

Set 2: 2 Hyper Extensions, 4 Sit Ups, 6 Knee Drops

Set 3: 3 Hyper Extensions, 6 Sit Ups, 9 Knee Drops

Set 4: 4 Hyper Extensions, 8 Sit Ups, 12 Knee Drops

Set 5: 5 Hyper Extensions, 10 Sit Ups, 15 Knee Drops

Set 6: 6 Hyper Extensions, 12 Sit Ups, 18 Knee Drops

Set 7: 7 Hyper Extensions, 14 Sit Ups, 21 Knee Drops

Set 8: 8 Hyper Extensions, 16 Sit Ups, 24 Knee Drops

Set 9: 9 Hyper Extensions, 18 Sit Ups, 27 Knee Drops

Set 10: 10 Hyper Extensions, 20 Sit Ups, 30 Knee Drops

 

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