Dumbbell Workout Routine

6 WEEK NAVY SEAL WORKOUT ROUTINE: SPEED, …

Explosive Single Arm Dumbbell or Kettlebell Flat Bench Press 3 x 5 - 8 60 secs Explosive Bent-Over Dumbbell Row 1 x 12 3 x 5 - 8 60 secs 3-Way Plank* 1 set Sprint Intervals: Total of 8 Sprints with One Minute Rests *Alternate from side, middle to other side without rest (10secs each) Warm Up Exercise Sets Reps Push-Ups 1 - 2 20

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TABLE OF CONTENTS - Jeremy Ethier (Get The Right …

FULL BODY “WORKOUT A” PDF 4 WORKOUT A (BEGINNER VERSION) Exercise Sets Reps Rest (min) Barbell Bench Press 3 8-10 2-3 Barbell Back Squat 3 8-10 2-3 Pull-Ups 3 6-10 2-3 Lying Hamstring DB Curls 3 10-15 2 Standing Overhead Press 3 6-10 2-3 Facepulls 2 10-15 1.5 This version is designed for beginner lifters (those relatively new to the gym).

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Stew Smith’s 1.5 -2 Mile Timed Run Training Program

Stew Smith’s 1.5 -2 Mile Timed Run Training Program (advanced stomach Stretch above – go to elbows if beginner) Plank Pose – Keep your back straight and abs tight while placing your elbows and toes on the floor and holding for as long as you can.