BONNIE D. TRAINING

Navy Seal Training

Day 1

Chest, Upper Back, Legs

Manual Speed Protocol

Exercises are as follows:

Flat Bench Dumbbell Chest Press, 15 pound DB's.

Life Fitness Pull Down Machine (55 pounds)

Use wide grip and narrow underhand grip.

If Life Fitness Pull Down Machine is not available, perform Incline Bench Dumbbell Row, (2) 15 pound DB's.

Life Fitness Leg Press Machine (55 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 1 ALTERNATE ORDER

LEGS, CHEST, UPPER BACK

LEGS

DB SQUATS USING FLAT BENCH (2) 15 POUND DB'S

CHEST 

INCLINE DB PRESS (2) 15 POUND DB'S

UPPER BACK

CABLE PULL DOWN - 55 POUNDS (USE WIDE & NARROW UNDERHAND GRIP, NARROW IF DIFFICULT)

Alternate Exercise - TRX Inverted Row

Set 1: 1 Squat, 2 Chest Presses, 3 Pull Downs

Set 2: 2 Squats, 4 Chest Presses, 6 Pull Downs

Set 3: 3 Squat, 6 Chest Presses, 9 Pull Downs

Set 4: 4 Squats, 8 Chest Presses, 12 Pull Downs

Set 5: 5 Squats, 10 Chest Presses, 15 Pull Downs

Set 6: 6 Squats, 12 Chest Presses, 18 Pull Downs

Set 7: 7 Squats, 14 Chest Presses, 21 Pull Downs

Set 8: 8 Squats, 16 Chest Presses, 24 Pull Downs

Set 9: 9 Squats, 18 Chest Presses, 27 Pull Downs

Set 10: 10 Squats, 20 Chest Presses, 30 Pull Downs

Day 2

Shoulders, Biceps, Triceps

Standing Medicine Ball Overhead Press (12 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 22.5 pounds {INCREASE WEIGHT TO 25 POUNDS IF PERFORMING FIRST} (Keep elbows back, do not lean forward)

If the Life Fitness Multi Purpose Cable Device is not available, perform bench dips on a flat bench.

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

DAY 2 ALTERNATE ORDER

Triceps, Shoulders, Biceps

 

Tricep Pushdown 27.5 pounds  (Keep elbows back, do not lean forward)

If the Life Fitness Multi Purpose Cable Device is not available, perform bench dips on a flat bench.

Alternate Exercise - 15 pound Kettlebell Behind the Neck Overhead Press

 

Standing Medicine Ball Overhead Press (12 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) 12 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)

Set 1: 1 Pushdown, 2 Overhead Presses, 3 Bicep Curls

Set 2: 2 Pushdowns, 4 Overhead Presses, 6 Bicep Curls

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

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

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

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

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

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

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

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

Day 3

Abdominal, Low Back, Obliques

Hip Raises on Mat (Hold 5 pound DB overhead)

Supermans on Flat Bench (1) ankle weight each leg

Knee Drops on Mat (1) ankle weight each leg

 

Set 1: 1 Hip Raise each side, 2 Supermans on Flat Bench, 3 Knee Drops
Set 2: 2 Hip Raises each side, 4 Supermans on Flat Bench, 6 Knee Drops
Set 3: 3 Hip Raises each side, 6 Supermans on Flat Bench, 9 Knee Drops
Set 4: 4 Hip Raises each side, 8 Supermans on Flat Bench, 12 Knee Drops
Set 5: 5 Hip Raises each side, 10 Supermans on Flat Bench, 15 Knee Drops
Set 6: 6 Hip Raises each side, 12 Supermans on Flat Bench, 18 Knee Drops
Set 7: 7 Hip Raises each side, 14 Supermans on Flat Bench, 21 Knee Drops
Set 8: 8 Hip Raises each side, 16 Supermans on Flat Bench, 24 Knee Drops
Set 9: 9 Hip Raises each side, 18 Supermans on Flat Bench, 27 Knee Drops
Set 10: 10 Hip Raises each side, 20 Supermans on Flat Bench, 30 Knee Drops

DAY 3 - ALTERNATE ORDER

Abdominal, Low Back, Obliques

Knee Drops on Mat (2) ankle weights each leg

Hip Raises on Mat (1) wrist weight each wrist

Supermans on Flat Bench (1) ankle/wrist weight each leg/ankle

 

Knee Drops on Mat (2) ankle weights each leg

 

Set 1: 1 Knee Drop each side, 2 Hip Raises, 3 Supermans
Set 2: 2 Knee Drops each side, 4 Hip Raises, 6 Supermans
Set 3: 3 Knee Drops each side, 6 Hip Raises, 9 Supermans
Set 4: 4 Knee Drops each side, 8 Hip Raises, 12 Supermans
Set 5: 5 Knee Drops each side, 10 Hip Raises, 15 Supermans
Set 6: 6 Knee Drops each side, 12 Hip Raises, 18 Supermans
Set 7: 7 Drops each side, 14 Hip Raises, 21 Supermans
Set 8: 8 Knee Drops each side, 16 Hip Raises, 24 Supermans
Set 9: 9 Knee Drops each side, 18 Hip Raises, 27 Supermans
Set 10: 10 Knee Drops each side, 20 Hip Raises, 30 Supermans