Pro Athlete Offseason Workout – Dec. 19th

Conditioning

1×6 – 200 Yard Runs

1×6 @ 30 seconds – 12-14 m.p.h.

Strength

1×6 – Six Pack Holds (6 sec.)

3×8 – Seated Row

3×8 – Neutral D.B. Bench Press

3×8 – Neutra-Grip Lat Pulldown

Superset 1

3×8 – K.B. bottoms-up shoulder press

3×8 – D.B. Pullover

3×10 – D.B. Rear Delt Raise

Superset 2

3×8 – Bicep Hammer Curls

3×8 – Lying Supine D.B. Tricep Extension

3×15 – Forearms Flexion

3×15 – Forearms Extension

JAKE BIVENS

 

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