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

By Men's HealthUpdated: 05 February 2021

kansas city, missouri january 24 rashad fenton 27 of the kansas city chiefs tackles dawson knox 88 of the buffalo bills in the fourth quarter during the afc championship game at arrowhead stadium on january 24, 2021 in kansas city, missouri photo by jamie squiregetty images

Jamie Squire

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.

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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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