CHRISTOPHER S.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.

Alternate exercise: Wide hand spacing Push Up

Pull Down Machine (90 pounds)

Use wide grip.

Alternate exercise:Dumbbell Row on flat bench. 25 pound DB

Leg Press Machine (50 pounds)

Alternate exercise: Dumbbell Squat. Hold (2) 15 pound DB's

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

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

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

Set 4: 3 Chest Presses, 8 Pull Downs, 12 Leg Presses

Set 5: 3 Chest Presses, 10 Pull Downs, 15 Leg Presses

Set 6: 3 Chest Presses, 12 Pull Downs, 18 Leg Presses

Set 7: 3 Chest Presses, 14 Pull Downs, 21 Leg Presses

Set 8: 3 Chest Presses, 16 Pull Downs, 24 Leg Presses

Set 9: 3 Chest Presses, 18 Pull Downs, 27 Leg Presses

Set 10: 3 Chest Presses, 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

Seated Overhead DB Shoulder Press (2) 12 pound DB's

Extend arms all the way overhead, resist back down to ear level.

Alternate exercise: Standing Dumbbell Side Raise. (2) 8 pound DB's

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)

Alternate exercise: Standing Barbell Curl. Load (2) ten pound plates to bar. Total weight should be 30 pounds. Use shoulder width palms up grip.

Tricep Pushdown 25 pounds (Keep elbows back, do not lean forward)

Alternate exercise: Bench Dips. Use side of bench, knees bent, keep elbows back.

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)

Alternate exercise: Superman on Flat Bench. Face down on bench, extend arms out in front touching floor. Straddle bench with both legs. Touch floor with both feet. Raise arms and legs straight up as far as you can. Return back down to floor without touching.

Decline Sit Up on Decline Sit Up Bench

Alternate exercise: Crunch on Mat. Cross both arms over chest. Keep both legs bent, feet on floor. Raise upper body off floor to engage abs.

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

No alternate exercise.

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.