The Navy SEAL Physical Fitness Guide - Uniformed Services ...

Muscle Balance and ExerciseSelection ListIt is extremely important to consider muscle balance when designing yourworkouts. Building strength in the triceps should be balanced by strengthening the biceps,and strengthening the quadriceps should be balanced by strengthening the hamstrings.Without proper balancing of opposing muscle groups, you become vulnerable toinjury.The main goal of a weight training regimenis to produce a gain in overall strength foroperational tasks.Many exercises can be incorporated into your strength training program. Table 6-2 presents a list of exercises by specific body parts, all of which are demonstrated inAppendix A. This translates into a complete body workout from the calves to the neck.Table 6-2. Exercise Selection List by Body PartBody PartExercisesSquatsLeg ExtensionsLegs:Leg PressLeg Curls3/4 Squat Leg PressBack:Standing Calf RaisesCurl Grip Lat PulldownReverse Barbell RowOne Arm Dumbbell RowHyperextensionsChest: Bench Press Incline Dumbbell PressShoulders: Behind-the-Neck Press Upright RowArms: Triceps Pressdowns CurlsThe Navy SEAL Physical Fitness Guide 97