SEAL Preparation Routine (Strength/Core)

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5 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Upper/Core 17 exercises, 2 hrs 1 min

Machine Lat Pulldown	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Dumbbell Alternating Seated Curl	3x8 reps	rest: 60s
Barbell Bench Press	3x8 reps	rest: 60s
Barbell Incline Bench Press	3x8 reps	rest: 60s
Machine Seated Row	3x8 reps	rest: 60s
Machine Seated Row	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Barbell Upright Row	3x8 reps	rest: 60s
Barbell Tricep Extension	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Sit-Up	3x30 reps	rest: 60s
Plank	3x8 reps	rest: 60s
Side Bridge	3x8 reps	rest: 60s
Bird Dog	3x12 reps	rest: 60s
Windshield Wipers	3x30 reps	rest: 60s
	3x30 reps	rest: 60s

Lower/Push-Sit-Pull 9 exercises, 1 hr 25 mins

Core/Push-Sit-Pull 8 exercises, 1 hr 10 mins

Core/Push-Sit-Pull 8 exercises, 1 hr 10 mins

Upper/Core 17 exercises, 2 hrs 1 min

Machine Lat Pulldown	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Dumbbell Alternating Seated Curl	3x8 reps	rest: 60s
Barbell Bench Press	3x8 reps	rest: 60s
Barbell Incline Bench Press	3x8 reps	rest: 60s
Machine Seated Row	3x8 reps	rest: 60s
Machine Seated Row	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Barbell Upright Row	3x8 reps	rest: 60s
Barbell Tricep Extension	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Sit-Up	3x30 reps	rest: 60s
Plank	3x8 reps	rest: 60s
Side Bridge	3x8 reps	rest: 60s
Bird Dog	3x12 reps	rest: 60s
Windshield Wipers	3x30 reps	rest: 60s
	3x30 reps	rest: 60s

Lower/Push-Sit-Pull 9 exercises, 1 hr 25 mins