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BUD/S Prep/SEAL Prep


Shared By : Arkebauerj

Information

Frequency : 6 days / week
Day Type : Day of the Week
Type : Sport Specific
Difficulty : Advanced
Downloads / Views : 14 / 514

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Description

Preparation for BUD/s training. This routine follows the Navy Special Warfare physical training guide. This routine specifies strength workouts which are vital in preparing for BUD/s but have been left out of the physical training guide.

 
Monday Evening Core
Muscle Exercise Name Timer Reps Sets Track

Abs

 Bridge 0 sec Undefined 2 Progress Chart

Abs

 Plank 0 sec Undefined 2 Progress Chart

Abs

 Side Plank 0 sec Undefined 2 Progress Chart

Abs

 Bird Dog 0 sec Undefined 2 Progress Chart

Abs

 Superman 0 sec Undefined 2 Progress Chart

Abs

 Wipers 0 sec Undefined 2 Progress Chart
Monday Morning LSD RUN/Upper Strength
Muscle Exercise Name Timer Reps Sets Track

Cardio

 Running 1 min N/A N/A Progress Chart

Chest

 Dumbbell Incline Fly With A Twist 60 sec Undefined 2 Progress Chart

Back

 One-Arm Dumbell Row 1 sec Undefined 2 Progress Chart

Chest

 Barbell Incline Bench Press 1 sec Undefined 2 Progress Chart

Back

 Wide-Grip Lat Pulldown 1 sec Undefined 2 Progress Chart

Chest

 Barbell Bench Press 60 sec 8 2 Progress Chart

Back

 Cable Seated Row 60 sec 8 2 Progress Chart

Chest

 Dumbbell Fly 1 sec Undefined 1 Progress Chart

Shoulders

 Dumbbell Shoulder Press 1 sec Undefined 2 Progress Chart

Triceps

 Cable Triceps Pushdown 1 sec Undefined 2 Progress Chart

Biceps

 Barbell Curl 1 sec Undefined 2 Progress Chart

Shoulders

 Bradford Rocky Press 60 sec 8 2 Progress Chart

Shoulders

 Dumbbell Bent Over Delt Raise 60 sec 8 2 Progress Chart
Tuesday Evening Calisthenics/Flexibility
Muscle Exercise Name Timer Reps Sets Track

Chest

 Push Up 1 sec Undefined 5 Progress Chart

Abs

 Sit up 1 sec Undefined 5 Progress Chart

Triceps

 Dip 1 sec Undefined 5 Progress Chart

Back

 Pullups 180 sec Undefined 5 Progress Chart
Tuesday Swimming/Lower Strength
Muscle Exercise Name Timer Reps Sets Track

Cardio

 Swimming 1 min N/A N/A Progress Chart

Upper Legs

 Barbell Squat 0 sec Undefined 2 Progress Chart

Upper Legs

 Leg Press 0 sec Undefined 2 Progress Chart

Back

 Barbell Deadlift 0 sec Undefined 2 Progress Chart

Upper Legs

 Dumbbell Walking Lunges 0 sec Undefined 2 Progress Chart

Back

 Back Extensions - Hyperextensions 0 sec Undefined 2 Progress Chart

Lower Legs

 Seated Calf Raise 0 sec Undefined 2 Progress Chart

Upper Legs

 Lying Leg Curls 0 sec Undefined 2 Progress Chart
Wednesday Back, Biceps, and Forearm
Muscle Exercise Name Timer Reps Sets Track

Back

 Barbell Deadlift 120 sec Undefined 3 Progress Chart

Back

 Barbell Bent Over Row 60 sec Undefined 3 Progress Chart

Back

 Wide-Grip Lat Pulldown 60 sec Undefined 3 Progress Chart

Biceps

 Barbell Curl 60 sec Undefined 3 Progress Chart

Biceps

 Incline Dumbbell Curl 60 sec Undefined 3 Progress Chart

Biceps

 Alternate Hammer Curl 60 sec Undefined 3 Progress Chart
Wednesday Evening Core/Flexibility
Muscle Exercise Name Timer Reps Sets Track

Abs

 Bridge 0 sec Undefined 2 Progress Chart

Abs

 Plank 0 sec Undefined 2 Progress Chart

Abs

 Side Plank 0 sec Undefined 2 Progress Chart

Abs

 Bird Dog 0 sec Undefined 2 Progress Chart

Abs

 Superman 0 sec Undefined 2 Progress Chart

Abs

 Wipers 0 sec Undefined 2 Progress Chart
Wednesday Morning Int.RUN/Calisthenics
Muscle Exercise Name Timer Reps Sets Track

Cardio

 Running 210 min N/A N/A Progress Chart

Chest

 Push Up 0 sec Undefined 5 Progress Chart

Abs

 Sit up 0 sec Undefined 5 Progress Chart

Back

 Pullups 180 sec Undefined 5 Progress Chart
Thursday Evening Core/Flexibility
Muscle Exercise Name Timer Reps Sets Track

Abs

 Bridge 0 sec Undefined 2 Progress Chart

Abs

 Plank 0 sec Undefined 2 Progress Chart

Abs

 Side Plank 0 sec Undefined 2 Progress Chart

Abs

 Bird Dog 0 sec Undefined 2 Progress Chart

Abs

 Superman 0 sec Undefined 2 Progress Chart

Abs

 Wipers 0 sec Undefined 2 Progress Chart
Thursday Morning LSD Swim/Calisthenics
Muscle Exercise Name Timer Reps Sets Track

Cardio

 Rowing 1 min N/A N/A Progress Chart

Cardio

 Swimming 1 min N/A N/A Progress Chart

Chest

 Push Up 1 sec Undefined 5 Progress Chart

Abs

 Sit up 1 sec Undefined 5 Progress Chart

Back

 Pullups 180 sec Undefined 5 Progress Chart
Friday Evening Core/Flexibility
Muscle Exercise Name Timer Reps Sets Track

Abs

 Bridge 0 sec Undefined 2 Progress Chart

Abs

 Plank 0 sec Undefined 2 Progress Chart

Abs

 Side Plank 0 sec Undefined 2 Progress Chart

Abs

 Bird Dog 0 sec Undefined 2 Progress Chart

Abs

 Superman 0 sec Undefined 2 Progress Chart

Abs

 Wipers 0 sec Undefined 2 Progress Chart
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