JANICE L. TRAINING

Navy Seal Protocol

Day #1

Shoulders, Biceps, Triceps

PERFORM 2X PER WEEK. NEVER 2 DAYS IN A ROW.

FORM....

....EACH REPETITION SHOULD BE PERFORMED IN A CONTROLLED, DELIBERATE MANNER WHERE THE EXERCISE IS PERFORMED WITH APPROPRIATE LEVEL OF INTENSITY AND WITH THE MINIMAL INVOLVEMENT OF MOMENTUM.

BEGIN EACH SET WITH A GOAL TO COMPLETE THE NUMBER OF REPETITIONS LISTED. THE EFFORT MUST BE INCREASING FOR EVERY SUBSEQUENT REPETITION.

Standing Medicine Ball Overhead Press (12 pound Medicine Ball)

Standing DB Bicep Curl (2) 6 pound DB's (Start with hammer grip with a twist)

KEEP ELBOWS BACK.

Life Fitness Multi Purpose Cable Device

Triceps Pushdown 12.5 pounds (Keep elbows back, do not lean forward, STOP FOREARMS PARALLEL TO FLOOR)

USE THE ANGLED BAR ATTACHMENT

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