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NSW Workout routine

Arctic Joe52

Oct 7th 2015

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NSW Workout routine

DOWNLOADS/VIEWS: 8/1741

RATING: 77 (FROM 3 JEFIT MEMBERS)

5 DAYS - Sport Specific - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

BUD/S prep work out specifically focused on strengthing shoulder and lower back

Upper Lift Lower Calisthenics 11 exercises, 1 hr 10 mins

		3x25 reps	rest: 10s
		3x25 reps	rest: 10s
		3x25 reps	rest: 45s
		3x30 reps	rest: 15s
		3x15 reps	rest: 60s
	Barbell Incline Bench Press	5x5 reps	rest: 10s
	Dumbbell One-Arm Tricep Kickback	4x15 reps	rest: 10s
	Bench Dip	4x20 reps	rest: 60s
		3x21 reps	rest: 10s
		3x10 reps	rest: 10s
		3x8 reps	rest: 60s

Lower Lift & Upper Calisthenics 12 exercises, 1 hr 0 min

		3x15 reps	rest: 15s
		3x15 reps	rest: 15s
		3x15 reps	rest: 15s
	Chin-Up	3x10 reps	rest: 30s
	Elevated Push-Up	3x20 reps	rest: 10s
		3x16 reps	rest: 30s
		3x12 reps	rest: 15s
	Bodyweight Wall Squat	3x3 reps	rest: 15s
		3x10 reps	rest: 60s
		3x10 reps	rest: 10s
		3x20 reps	rest: 10s
	Barbell Clean Deadlift	3x12 reps	rest: 60s

Lower Calisthenics 12 exercises, 1 hr 22 mins

		3x20 reps	rest: 15s
	Split Jump	3x20 reps	rest: 15s
		3x20 reps	rest: 45s
		3x30 reps	rest: 15s
		3x12 reps	rest: 15s
	Dumbbell Walking Lunge	3x20 reps	rest: 60s
		3x30 reps	rest: 15s
	Mountain Climber	3x30 reps	rest: 30s
		3x20 reps	rest: 15s
	Weight Plate Russian Twist	3x30 reps	rest: 30s
	Dumbbell Lateral Lunge with Bicep Curl	3x20 reps	rest: 15s
		3x30 reps	rest: 60s

Upper Calisthenics 12 exercises, 58 mins

		3x11 reps	rest: 15s
		3x11 reps	rest: 15s
		3x11 reps	rest: 15s
	Chin-Up	3x11 reps	rest: 30s
	Elevated Push-Up	3x18 reps	rest: 15s
		3x15 reps	rest: 30s
		3x10 reps	rest: 15s
	Stability Ball Pike Push-Up	3x20 reps	rest: 15s
	Rear Pull-Up (Wide Grip)	3x5 reps	rest: 45s
		3x5 reps	rest: 15s
		3x14 reps	rest: 15s
		3x12 reps	rest: 60s

Lower Calisthenics & Upper Lift 14 exercises, 1 hr 20 mins

		3x30 reps	rest: 15s
	Mountain Climber	3x30 reps	rest: 30s
		3x16 reps	rest: 15s
	Weight Plate Russian Twist	3x30 reps	rest: 30s
		3x8 reps	rest: 25s
	Dumbbell Lateral Lunge with Bicep Curl	3x20 reps	rest: 15s
		3x30 reps	rest: 60s
	Dumbbell Incline Bench Press	3x8 reps	rest: 15s
		3x5 reps	rest: 15s
	Bench Dip	3x25 reps	rest: 60s
	Dumbbell One-Arm Row	3x8 reps	rest: 15s
		3x10 reps	rest: 15s
		3x5 reps	rest: 15s
		3x5 reps	rest: 60s

Upper Calisthenics & Lower Lift 15 exercises, 1 hr 7 mins

		3x15 reps	rest: 15s
		3x15 reps	rest: 15s
	Stability Ball Pike Push-Up	3x20 reps	rest: 15s
	Chin-Up (Close Grip)	3x5 reps	rest: 60s
	Rear Pull-Up (Wide Grip)	3x8 reps	rest: 30s
		3x5 reps	rest: 15s
		3x12 reps	rest: 15s
		3x10 reps	rest: 60s
		2x10 reps	rest: 15s
		2x20 reps	rest: 15s
		2x8 reps	rest: 30s
	Dumbbell Single-Leg Squat	3x5 reps	rest: 15s
		3x5 reps	rest: 15s
	Dumbbell Squat	3x10 reps	rest: 15s
	Dumbbell Stiff-Leg Deadlift	3x10 reps	rest: 30s

Agility, Chest, Back, Shoulder 15 exercises, 43 mins

		3x2 reps	rest: 10s
		3x2 reps	rest: 10s
		3x2 reps	rest: 10s
		3x2 reps	rest: 10s
		3x2 reps	rest: 10s
		3x2 reps	rest: 10s
		3x2 reps	rest: 10s
		3x2 reps	rest: 10s
		3x10 reps	rest: 20s
		3x8 reps	rest: 20s
		3x20 reps	rest: 20s
		3x8 reps	rest: 20s
		3x8 reps	rest: 20s
		3x5 reps	rest: 20s
		0x0 reps	rest: 10s

Chest, Core & back 11 exercises, 49 mins

	Jump Rope	0x0 reps	rest: 5s
		3x10 reps	rest: 15s
	Push-Up	3x15 reps	rest: 10s
	Weight Plate Russian Twist	3x30 reps	rest: 10s
		3x14 reps	rest: 10s
		3x14 reps	rest: 10s
		3x12 reps	rest: 20s
		2x14 reps	rest: 10s
		3x8 reps	rest: 15s
		4x5 reps	rest: 15s
		4x14 reps	rest: 15s

Agility, Chest, Back, Shoulder 15 exercises, 43 mins

		3x2 reps	rest: 10s
		3x2 reps	rest: 10s
		3x2 reps	rest: 10s
		3x2 reps	rest: 10s
		3x2 reps	rest: 10s
		3x2 reps	rest: 10s
		3x2 reps	rest: 10s
		3x2 reps	rest: 10s
		3x10 reps	rest: 20s
		3x8 reps	rest: 20s
		3x20 reps	rest: 20s
		3x8 reps	rest: 20s
		3x8 reps	rest: 20s
		3x5 reps	rest: 20s
		0x0 reps	rest: 10s

Chest Core and Back 11 exercises, 49 mins

	Jump Rope	0x0 reps	rest: 5s
		3x10 reps	rest: 15s
	Push-Up	3x15 reps	rest: 10s
	Weight Plate Russian Twist	3x30 reps	rest: 10s
		3x14 reps	rest: 10s
		3x14 reps	rest: 10s
		3x12 reps	rest: 20s
		2x14 reps	rest: 10s
		3x8 reps	rest: 15s
		4x5 reps	rest: 15s
		4x14 reps	rest: 15s

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