Transcription of 6 WEEK NAVY SEAL WORKOUT ROUTINE: SPEED, STRENGTH …
1 TOOLS YOU NEED TO BUILD THE BODY YOU WANT StoreWorkoutsDiet PlansExpert GuidesVideosToolsDo you have what it takes to tackle this introductory navy seal training plan? You ll build functional STRENGTH , speed, and endurance with this 6-week WORKOUT to WORKOUT : WEEK navy seal WORKOUT ROUTINE: SPEED, STRENGTH & ENDURANCEMain Goal: General FitnessTraining Level: BeginnerProgram Duration: 6 WeeksDays Per Week: 4 DaysTime Per WORKOUT : 60 -75 MinsEquipment: barbell , Bodyweight, Dumbbells, Foam RollAuthor: Brad BorlandDay 1: Speed & AgilityExerciseWarm Up SetsWork SetsRestSpeed & AgilitySprints (at least 20 yards)3 min jog5 rounds*2 minsTimed Shuttle Run (at least 10 yards)5 rounds*1 - 2 minsSuperset: Reverse Grip Chin-Up &Flat Bench barbell Press3 x 8 - 121 min per setSuperset: Dumbbell Shrug &Hyperextension3 x 8 - 121 min per setSuperset: Floor Crunch & bent -Knee Hanging Leg Raise3 x 15 - 20No Rest3-5 mile Jog at a Steady Pace*All Out EffortDay 3.
2 StrengthExerciseWarm Up SetsWork SetsRestStrengthBarbell Floor Deadlift or barbell Back Squat3 x 8 - 124 x 52 minsSeated Leg Curl or Romanian Deadlift1 x 124 x 52 minsSuperset: Inverted or TRX Row & Plyo Push-Up3 x 10 - 151 minSuperset: Incline Bench Dumbbell Press & Wide-Grip Pull-Up2 x 124 x 5 - 81 minSuperset: Hanging Leg Raise & Planks3 x 15 - 20 & 20 - 30 sec for planksNo Rest3-5 mile Jog at a Steady PaceDay 4: Hypertrophy & Muscular EnduranceExerciseWarm Up SetsWork SetsRestStrengthSuperset: Standing barbell Shoulder Push Press & Rear Delt Rope Pull2 x 124 x 10 - 15No RestBulgarian Split Squat2 x 124 x 10 per leg30 secsSuperset: Standing barbell or TRX Curl & Parallel Bar Tricep Dips1 x 124 x 10 - 15No RestSuperset: Feet-Elevated Push-Up & Single Leg Calf Raise3 x 10 - 15No RestSuperset: Incline 3-Way Sit-Up & Lying Leg Raise3 x 15 - 20No RestSled Pull or Drag or Farmer s Walk3 lengths1 minDay 2: PowerExerciseWarm Up SetsWork SetsRestPowerJump Squats or Box Jumps1 x 104 x 1030 secsBarbell Clean and Press2 x 12 - 153 x 5 - 860 secsPlyo (hand clasp) Push-Up1 x 103 x 5 - 830 secsExplosive Single Arm Dumbbell or Kettlebell Flat Bench Press3 x 5 - 860 secsExplosive bent - over Dumbbell Row1 x 123 x 5 - 860 secs3-Way Plank*1 setSprint Intervals: Total of 8 Sprints with One Minute Rests*Alternate from side, middle to other side without rest (10secs each)Warm UpExerciseSetsRepsPush-Ups1 - 220 Deep Bodyweight Squats1 - 220 Lying Ab Windshield Wipers1 - 210 per sideWalking Lunges (long stride)1 - 220 pacesInverted Rows1 - 210 Jump Squats1 - 210 Side Lunges1 - 210 per sideDay 5.
3 Optional Full Body ConditioningExerciseSetsRepsPush-Ups3 - 520 Prisoner Squat3 - 520 Pull-Up3 - 510 Walking Lunge3 - 510 per legTriceps Bench or Parallel Bar Dip3 - 510 Short Sprint3 - 5 Varied LengthsAb Crunch3 - 520*End with 3-5 mile Jog at Steady Pac
