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

Table 6-8. Week 1: Circuit Training StrengthDevelopment PhaseExercisesSets (% of 1RM and Reps)1 2 3 4 5(%/Reps) (%/Reps) (%/Reps) (%/Reps) (%/Reps)Squats or Leg Press 50/12 70/8 70/8 80/6 80/6Curl Grip Pulldowns 50/12 70/8 70/8 80/6 80/6Leg Curls 50/12 70/8 70/8 80/6 80/6Bench Press 50/12 70/8 70/8 80/6 80/6Standing Calf Raises 50/12 70/8 70/8 80/6 80/6Behind-the-Neck Pressor Upright Row50/12 70/8 70/8 80/6 80/6Tricep Pressdown 50/12 70/8 70/8 80/6 80/6BB Curls 50/12 70/8 70/8 80/6 80/6DB = Dumbbell; BB = Barbell; See Appendix A for pictorial representation.Table 6-9. Week 1: Circuit Training Muscle EndurancePhaseExercisesSet 1(%RM/Reps)Set 2(%RM/Reps)Squats or Leg Press 30-50/20 30-50/20Curl Grip Pulldowns 30-50/20 30-50/20Leg Curls 30-50/20 30-50/20Bench Press 30-50/20 30-50/20Standing Calf Raises 30-50/20 30-50/20104 Strength Training