Fitness Carter

Monday, September 30, 2013

Russell Wilson's Football Workout - Men's Fitness

Build all-pro muscle by training like one of the most dynamic quarterbacks in the National Football[1] League.

How it Works

Wilson lifts weights[2] four days per week. Sessions are split up into two speed days and two strength[3] days. The speed days focus on variants of Olympic[4] weightlifting exercises that develop power—this aids Wilson in running, cutting, and scrambling in the pocket.

The strength days include heavier lifts to build greater muscle power, as well as corrective exercises to prevent injury. For example, the dumbbell I-Y-T, band pull-apart, and scap pushup all focus on the upper back. The stronger the muscles around Wilson’s shoulder blades are, the better he can wind up for a deep pass, and the healthier his shoulders will be after hours of throws and brutal collisions.

Build the Upper Back of an MMA Champ>>> [5]

Wilson used this kind of training to go from 208 pounds to 216 during the off-season, combining it with a diet designed to optimize his performance. If the workout below is good enough for one of last season’s top rookies, imagine what it can do for a backyard quarterback like you.


Perform each workout (Day 1, 2, 3, and 4) once per week, resting a day between each session. Complete all sets for one exercise before going on to the next.

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  4. ^ Olympic (

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