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The Navy SEAL Workout For A Pair of Elite Arms

Inflate your bi’s in record time with this superset routine we got straight from Jockey ambassador Remi Adeleke.

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Navy-Seal-Training-Holding-Log-Muddy
panda3800 / Shutterstock
Navy-Seal-Training-Holding-Log-Muddy
panda3800 / Shutterstock

Busy men know how to be efficient in the gym. That’s why busy men train with supersets.

With supersets, leisurely rests—the time lazier guys spend checking Instagram—are gone. Instead, it’s back-to-back moves: one set of A, one set of B, rest, repeat. Plus, since you just crammed in double the work in half the time, there’s no need to rush your rest periods between sets.

And supersetting isn’t just a time-saver. It can also boost testosterone for up to 24 hours post-workout, and lower levels of the stress hormone cortisol.

How it works

Using supersets provides more of an aerobic/cardiovascular challenge while allowing you to build muscular endurance. You’ll be overloading similar (rather than opposing) muscle groups, which will more effectively burn out—and blow up—every portion of your biceps. At the end of the workout, you’ll do pullups EMOM.

You’ll complete either three, five, or seven pullups in a minute (beginner: do three; intermediate, five; advanced, seven). Rest for the remainder of the minute.

Repeat this cycle for 10 total minutes for either 30, 50, or 70 pullups in just 10 minutes. Want more of a challenge?

Hold a dumbbell or medicine ball between your feet.

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This workout is inspired by Ex-Navy SEAL Remi Adeleke , an actor, youth pastor, and model for Jockey.

 

Routine

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The Navy SEAL workout to blow up your arms

Do 4 rounds

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 5

Seated Incline Dumbbell Curl

Equipment
Dumbbells
Sets
4
Reps
15
Rest
0 sec.
Exercise 2 of 5

Preacher Curl

Equipment
EZ-Bar
Sets
4
Reps
15
Rest
90 sec.
Exercise 3 of 5

Biceps Curl

Equipment
Elastic Band
Sets
4
Reps
15
Rest
0 sec.
Exercise 4 of 5

Hammer Curl

Equipment
Dumbbells
Sets
4
Reps
15
Rest
90 sec.
Exercise 5 of 5

Pullup

Equipment
Pullup Bar
Sets
10
Reps
30, 50, or 70
Rest
The remainder of every minute for 10 minutes.
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