TOTAL-BODY WORKOUT

NFL Drills for Brute Strength

For men who seek to improve their strength, a football-based training program works great. This NFL-oriented program features resistance training. Gridiron athletes need the muscle power to win collisions and avoid injuries. Requiring only a set of dumbbells, this session works all the major muscle groups.

 

 

 

THIGHS

Stand erect grasping dumbbells palms in at sides. Keeping the head up and back straight, proceed to step forward with the right leg, lowering until the thigh is parallel to the floor. Pause, then step back to starting position. Perform the next repetition with the left leg, completing 10 alternating repetitions with each leg.

BACK

With dumbbells at your feet, bend forward, with knees slightly bent, grasp the weights and raise them inches off the floor. This is the starting position. Keeping the back straight and head up, proceed to pull the dumbbells up to the sides of the chest. Pause, then lower to starting position. Perform 10 repetitions.

CHEST

Lie on your back on a flat bench grasping dumbbells palms out at chest level. Proceed to press them up to arms' length. Pause, then lower to starting position. Perform 10 repetitions.

SHOULDERS

Stand grasping dumbbells palms out above shoulders. Proceed to press them up to arms' length. Pause, then lower to starting position. Perform 10 repetitions.

CALVES

Stand with the right foot's toes on a weight plate and the left foot behind the right knee. Grasping something for support, proceed to rise up on the right foot's toes as high as possible. Pause, then lower to starting position. Perform 10 repetitions, then switch arm and leg positions for another set.

FOREARMS

Sit grasping dumbbells palms up, with wrists over knees and forearms on thighs. Beginning with wrists bent down, proceed to curl them up. Pause, then lower to starting position. Perform 10 repetitions.