NSW Workout routine
Sport
Advanced
Dumbbell
Plan Details
The NSW Workout routine routine by Arctic Joe52 is a 10 day workout plan. It is an advanced level plan to achieve sport fitness goals.
BUD/S prep work out specifically focused on strengthing shoulder and lower back
Routine detail
Day 1
Upper Lift Lower Calisthenics
Est. 70 min
11 exercises
Quad Jump
3 Sets x 25 Reps
Split Lunge
3 Sets x 25 Reps
Quad Jumps turn
3 Sets x 25 Reps
Punching Bag Squats
3 Sets x 30 Reps
Burpies
3 Sets x 15 Reps
Barbell Incline Bench Press
5 Sets x 5 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 15 Reps
Bench Dip
4 Sets x 20 Reps
21 Curls
3 Sets x 21 Reps
In & Outs straight arm Fly
3 Sets x 10 Reps
TRX Leaning Row/Pull
3 Sets x 8 Reps
Day 2
Lower Lift & Upper Calisthenics
Est. 60 min
12 exercises
Right hand Puch up Med ball
3 Sets x 15 Reps
Left hand Push up Med Ball
3 Sets x 15 Reps
Both Hands Push up Med Ball
3 Sets x 15 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Elevated Push-Up
3 Sets x 20 Reps
Back Fly
3 Sets x 16 Reps
Balance Lunges
3 Sets x 12 Reps
Bodyweight Wall Squat
3 Sets x 3 Reps
Step Back Lunge
3 Sets x 10 Reps
Iso Lunge
3 Sets x 10 Reps
TRX Hamstring stretch
3 Sets x 20 Reps
Barbell Clean Deadlift
3 Sets x 12 Reps
Day 3
Lower Calisthenics
Est. 83 min
12 exercises
Quad Jump
3 Sets x 20 Reps
Split Jump
3 Sets x 20 Reps
Quad Jumps turn
3 Sets x 20 Reps
Punching Bag Squats
3 Sets x 30 Reps
Burpies
3 Sets x 12 Reps
Dumbbell Walking Lunge
3 Sets x 20 Reps
Dumbell Calf Raise
3 Sets x 30 Reps
Mountain Climber
3 Sets x 30 Reps
Regular Twists
3 Sets x 20 Reps
Weight Plate Russian Twist
3 Sets x 30 Reps
Dumbbell Lateral Lunge with Bicep Curl
3 Sets x 20 Reps
Punching Bag Crunches
3 Sets x 30 Reps
Day 4
Upper Calisthenics
Est. 58 min
12 exercises
Right hand Puch up Med ball
3 Sets x 11 Reps
Left hand Push up Med Ball
3 Sets x 11 Reps
Both Hands Push up Med Ball
3 Sets x 11 Reps
Chin-Up with Knee Raise
3 Sets x 11 Reps
Elevated Push-Up
3 Sets x 18 Reps
Back Fly
3 Sets x 15 Reps
Dumbel Supermans (Forward & Reverse)
3 Sets x 10 Reps
Stability Ball Pike Push-Up
3 Sets x 20 Reps
Rear Pull-Up (Wide Grip)
3 Sets x 5 Reps
Lawn Mower
3 Sets x 5 Reps
Dive Bomber Push up
3 Sets x 14 Reps
Burpies
3 Sets x 12 Reps
Day 5
Lower Calisthenics & Upper Lift
Est. 81 min
14 exercises
Dumbell Calf Raise
3 Sets x 30 Reps
Mountain Climber
3 Sets x 30 Reps
Regular Twists
3 Sets x 16 Reps
Weight Plate Russian Twist
3 Sets x 30 Reps
Jump rope
3 Sets x 8 Reps
Dumbbell Lateral Lunge with Bicep Curl
3 Sets x 20 Reps
Punching Bag Crunches
3 Sets x 30 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Deep Swimmer's Press
3 Sets x 5 Reps
Bench Dip
3 Sets x 25 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Crouching Cogdon Curls
3 Sets x 10 Reps
In & Outs straight arm Fly
3 Sets x 5 Reps
Seater Overhead Tricep Ext
3 Sets x 5 Reps
Day 6
Upper Calisthenics & Lower Lift
Est. 68 min
15 exercises
Dumbell Supermans (Forward & Reverse)
3 Sets x 15 Reps
Stability Ball Pike Push-Up
3 Sets x 20 Reps
Heavy Pants
3 Sets x 15 Reps
Rear Pull-Up (Wide Grip)
3 Sets x 8 Reps
Chin-Up (Close Grip)
3 Sets x 5 Reps
Lawn Mower
3 Sets x 5 Reps
Dive Bomber Push up
3 Sets x 12 Reps
Burpies
3 Sets x 10 Reps
CowBoy Squats
2 Sets x 10 Reps
Super Skaters
2 Sets x 20 Reps
Alternating Side Lunge
2 Sets x 8 Reps
Dumbbell Single-Leg Squat
3 Sets x 5 Reps
Iso Lunge
3 Sets x 5 Reps
Dumbbell Squat
3 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Day 7
Agility, Chest, Back, Shoulder
Est. 44 min
15 exercises
Agility Ladder 2 feet each hole
3 Sets x 2 Reps
Agility Ladder bunny hop
3 Sets x 2 Reps
Agility Ladder scissors
3 Sets x 2 Reps
Agility Ladder Crab walks
3 Sets x 2 Reps
Agility Ladder left/right foot side step
3 Sets x 2 Reps
Agility Ladder right/left foot in/out forward
3 Sets x 2 Reps
Agility Ladder typewriter
3 Sets x 2 Reps
Agility Ladder hopschotch
3 Sets x 2 Reps
TRX Leaning Row/Pull
3 Sets x 10 Reps
TRX Leaning Fly
3 Sets x 8 Reps
TRX Leaning Jumps
3 Sets x 20 Reps
In & Outs straight arm Fly
3 Sets x 8 Reps
Dumbell Milk Pour
3 Sets x 8 Reps
Dumbell Supermans
3 Sets x 5 Reps
parachute sprints
1 Set
Day 8
Chest, Core & back
Est. 50 min
11 exercises
Jump Rope
1 Set
Burpies
3 Sets x 10 Reps
Push-Up
3 Sets x 15 Reps
Weight Plate Russian Twist
3 Sets x 30 Reps
Med Ball Squat Swing
3 Sets x 14 Reps
Med ball Side to side
3 Sets x 14 Reps
Incline Yoga ball raise
3 Sets x 12 Reps
Med Ball Hacks
2 Sets x 14 Reps
Ab Wheel Caterpiller Crunch
3 Sets x 8 Reps
Punching bag Behind back Squat
4 Sets x 5 Reps
Punching bag Log PT
4 Sets x 14 Reps
Day 9
Agility, Chest, Back, Shoulder
Est. 44 min
15 exercises
Agility Ladder 2 feet each hole
3 Sets x 2 Reps
Agility Ladder bunny hop
3 Sets x 2 Reps
Agility Ladder scissors
3 Sets x 2 Reps
Agility Ladder Crab walks
3 Sets x 2 Reps
Agility Ladder left/right foot side step
3 Sets x 2 Reps
Agility Ladder right/left foot in/out forward
3 Sets x 2 Reps
Agility Ladder typewriter
3 Sets x 2 Reps
Agility Ladder hopschotch
3 Sets x 2 Reps
TRX Leaning Row/Pull
3 Sets x 10 Reps
TRX Leaning Fly
3 Sets x 8 Reps
TRX Leaning Jumps
3 Sets x 20 Reps
In & Outs straight arm Fly
3 Sets x 8 Reps
Dumbell Milk Pour
3 Sets x 8 Reps
Dumbell Supermans
3 Sets x 5 Reps
parachute sprints
1 Set
Day 10
Chest Core and Back
Est. 50 min
11 exercises
Jump Rope
1 Set
Burpies
3 Sets x 10 Reps
Push-Up
3 Sets x 15 Reps
Weight Plate Russian Twist
3 Sets x 30 Reps
Med Ball Squat Swing
3 Sets x 14 Reps
Med ball Side to side
3 Sets x 14 Reps
Incline Yoga ball raise
3 Sets x 12 Reps
Med Ball Hacks
2 Sets x 14 Reps
Ab Wheel Caterpiller Crunch
3 Sets x 8 Reps
Punching bag Behind back Squat
4 Sets x 5 Reps
Punching bag Log PT
4 Sets x 14 Reps
