The Navy SEAL Physical Fitness Guide - Human Performance

The Navy SEAL Physical Fitness Guide 97

Muscle Balance and Exercise Selection List

It is extremely important to consider muscle balance when designing your
workouts. 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 to
injury.

The main goal of a weight training regimen

is to produce a gain in overall strength for

operational 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 in
Appendix A. This translates into a complete body workout from the calves to the neck.

Table 6-2. Exercise Selection List by Body Part

Body Part Exercises

Legs:

Squats Leg Extensions

Leg Press Leg Curls

3/4 Squat Leg Press

Standing Calf Raises

Back:

Curl Grip Lat Pulldown One Arm Dumbbell Row

Reverse Barbell Row Hyperextensions

Chest: Bench Press Incline Dumbbell Press

Shoulders: Behind-the-Neck Press Upright Row

Arms: Triceps Pressdowns Curls