Build NFL Power in Just Four Moves
With Super Bowl LV about to kick off, we run through a devilish workout that produces some serious strength
Extremes of athleticism are the power play of the NFL. MH teamed up with top LA football gym Unbreakable to design two circuits that will prime you for a game-changing performance in any sport. Huddle up – it’s go time.
This circuit uses compound moves to provide unparalleled growth stimulus. Perform all four exercises in a row without any rest, then take a two-minute break before starting from the top to finish the whole routine four times in total. Do it twice a week for jumbotron gains.
Dumbbell bench press
Perform all exercises back-to-back as a ginat set. Rest for 2mins and then go again, completing 4 rounds in total
Sets: 4
Reps: 10
Rest: 0
Lie on a flat bench holding two dumbbells over your chest with an overhand grip. Push up until your arms are straight, then lower under control.
Barbell push press
Sets: 4
Reps: 10
Rest: 0
Grab a barbell and hold it at shoulder height with palms facing forwards. Set your feet shoulder width apart and slightly bend your knees to inititate the move. Push up with your legs to explosively press the barbell straight above your head. Return under control to the start position.
Barbell bent over row
Sets: 4
Reps: 10
Rest: 0
Grab a barbell with an overhand grip, hands slightly wider than shoulder width apart. With your legs slightly bent, keep your back perfectly straight and bend your upper body forward until it’s almost perpendicular to the floor. From here row the weight upwards into the lower part of your chest. Pause. And return under control to the start position.
Dumbbell squat
Sets: 4
Reps: 10
Rest: 2mins
Stand with your feet shoulder-width apart holding a dumbbell in each hand. Lower your body into a deep squat, until your thighs are parallel to the ground. Drive you heels into the floor to push yourself back up to the start position.
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