LIVE FIT 365
Everyday Fitness Lifestyle
SINCE 2003
LIVE FIT 365 STRENGTH, CONDITIONING, NUTRITION & WEIGHT LOSS PROGRAMS
PERSONAL TRAINING
CONTACT TOM LENGYEL AT 484-571-9081
EMAIL:THOMASLENGYEL@HOTMAIL.COM
FOR A COMPLIMENTARY FITNESS ASSESSMENT
www.LiveFit365TomLengyel.com
Navy Seal Workout
6 Movements
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Legs - Power Squat - 90 pounds
Chest - DB Chest Press - 25 pound DB’s
Upper Back - DB Pullover - 25 pound DB
Shoulders - Seated DB Press - 20 pound DB’s
Biceps - 20 pound DB’s
Triceps - DB Head Crusher - (1) 25 pound DB
Set #1 - 1 Squat, 2 Chest Presses, 3 Pullovers, 1 Shoulder Press, 2 Biceps Curl, 3 Head Crushers
Set #2 - 2 Squats, 4 Chest Presses, 6 Pullovers, 2 Shoulder Press, 4 Biceps Curl, 6 Head Crushers
Set #3 - 3 Squats, 6 Chest Presses, 9 Pullovers, 3 Shoulder Press, 6 Biceps Curl, 9 Head Crushers
Set #4 - 4 Squats, 8 Chest Presses, 12 Pullovers, 4 Shoulder Press, 8 Biceps Curl, 12 Head Crushers
Set #5 - 5 Squats, 10 Chest Presses, 15 Pullovers, 5 Shoulder Press, 10 Biceps Curl, 15 Head Crushers
Set #6 - 6 Squats, 12 Chest Presses, 18 Pullovers, 6 Shoulder Press, 12 Biceps Curl, 18 Head Crushers
Set #7 - 7 Squats, 14 Chest Presses, 21 Pullovers, 7 Shoulder Press, 14 Biceps Curl, 21 Head Crushers
Set #8 - 8 Squats, 16 Chest Presses, 24 Pullovers, 8 Shoulder Press, 16 Biceps Curl, 24 Head Crushers
Set #9 - 9 Squats, 18 Chest Presses, 27 Pullovers, 9 Shoulder Press, 18 Biceps Curl, 27 Head Crushers
Set #10 - 10 Squats, 20 Chest Presses, 30 Pullovers, 10 Shoulder Press, 20 Biceps Curl, 30 Head Crushers