Professional Athlete Offseason Workout – Nov. 20

Conditioning:

Sprints

1×3 – 8 m.p.h.

1×3 -10 m.p.h.

1×4 – 12 m.p.h

15 seconds per rep

Strength

2×6 – Six Packs Holds (6 sec.)

1×10 – Seated Row

1×10 – Neutral D.B. Bench Press

1×10 – Neutral-Grip Lat Pulldown

Superset

3×10 – DB Shrug

3×10 – DB Pullover

3×10 – DB 3-way shoulder Raises

Superset 2

3×10 – Bicep Hammer Curls

3×10 – Lying Supine DB tricep Extension

3×15 – Forearms Flexion

3×15 – Forearms Extension

JAKE BIVENS

 

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