The following three Concentrated Body Blast Workouts (popularized in the 1980's by a Maj. Donald V. Clerkin) are most result producing in that they concentrate on the seven basic body groups-thighs, chest, back, shoulders, arms, calves and abs.

Monday's workout consists of the heavy core building exercises for muscle growth. Do not add or substitute exercises on this training day. However for the other two training days you can substitute one body part exercise for another. For example on alternate Wednesdays you could substitute Barbell Bent-Arm Pullovers for Barbell Bent-Over Rowing and on alternate Fridays, do Hack Machine Squats instead of Leg Extensions. The combinations are endless.

Three sets are generally performed for each exercise with the first set being a warm-up using relatively light to moderate weights. Go all out on the remaining two sets. While three sets seem to be just about right for muscle stimulation some bodybuilders may find that a fourth or fifth set (at most) is necessary on some exercises. You will have to experiment a bit to determine if this is the case for you. Each of the workouts should take approximately 60-90 minutes to complete.

The following is an outline of the Three-Days-A-Week Concentrated Body

Blast Workout(s).

US Navy Seal Physical Fitness Training Manual

US Navy Seal Physical Fitness Training Manual

Use the same methods the American Navy Seals use to get fit and become the elite enforcers in the world today! The Navy SEAL Physical Fitness Guide has been prepared for the SEAL community with several goals in mind. Our objective is to provide you, the operator, with information to help: Enhance the physical abilities required to perform Special Operations mission-related physical tasks Promote long-term cardiovascular health and physical fitness Prevent injuries and accelerate return to duty Maintain physical readiness under deployed or embarked environments.

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