JANICE L. TRAINING

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Navy Seal Protocol

Day #1

Shoulders, Biceps, Triceps

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

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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.

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

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Standing Medicine Ball Overhead Press (12 pound Medicine Ball)

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

KEEP ELBOWS BACK. 

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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

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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