Navy Seal Workout 

6 Movements 

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