Renaissance Plan – New York Giants Steve Weatherford

Renaissance Plan

 

He’s the fittest man in the NFL and just so happens to play the least respected position on the field. But, New York Giants punter Steve Weatherford has an approach to the game that’s making the entire league do a double take – and he’s just getting started.

Workout 1: Pull Day – Back, Biceps, and Traps

  • Weighted Pull Up – 6 sets of 12, 10, 10, 8, 8, 8 reps
  • Lat Pulldown – 3 sets of 12, 10, 10 reps
  • Seated Cable Row – 3 sets of 12 reps
  • Dumbbell Row – 3 sets of 10 reps
  • Rear Delt Flye – 3 sets of 12 to 15 reps
  • Cable Upright Row – 3 sets of 10 reps
  • Dumbbell Shrug – 3 sets of 15 to 20 reps
  • Barbell Wide Grip Curl – 3 sets of 12 reps
  • Dumbbell Preacher Curl – 3 sets of 10 reps
  • EZ Bar Curl – 3 sets of 10 reps

Workout 2: Leg Day

  • Power Clean – 5 sets of 3 reps
  • Back Squat – 6 sets of 8, 8, 6, 6, 4, to failure reps
  • Front Squat – 3 sets of 8, 6, 6, reps
  • Deadlift – 4 sets of 5 reps
  • Barbell Lunge – 3 sets of 8 reps on each leg
  • Leg Extension – 3 sets of 12 reps
  • One Leg Swiss Ball Leg Curl – 3 sets of 8 reps on each leg
  • Seated Calf Raise – 3 sets of 21 reps

Workout 3: Push Workout – Chest, Shoulder, Triceps

  • Flat Dumbbell Bench Press – 5 sets of 8, 8, 6, 6, 4 reps
  • Incline Dumbbell Bench Press – 4 sets of 8, 8, 6, 4 reps
  • Dumbbell Pec Flye – 3 sets of 12 reps
  • Dumbbell Military Press – 4 sets of 12, 10, 8, 8 reps
  • Lateral Raise – 3 sets of 12 reps
  • Front Plate Raise – 4 sets of 12 reps
  • Incline Cable Triceps Press – 3 sets of 15 reps
  • EZ Bar Skull Crusher – 3 sets of 12 reps
  • Dumbbell Triceps Kickback – 3 sets of 10 reps

Workout 4: Leg Day – Explosive

  • 50-inch Box Jump – 4 sets of 5 reps
  • Dumbbell One Arm Hang Clean – 5 sets of 3 reps
  • Back Squat with Chains – 6 sets of 3 reps
  • Barbell Side Lunge – 3 sets of 6 reps
  • Single-Leg Swiss Ball Curl – 3 sets of 10 reps
  • Single-Leg Leg Extension – 3 sets of 10 reps
  • Calf Raise – 3 sets of 21 reps
  • Leg Raise – 3 sets of 20 reps
  • Russian Twist – 3 sets of 10 reps

Workout 5: Total Body Circuit

  • Complete the circuit three times, resting no more than 30 seconds between each exercise.
  • Wide Grip Pull Up – 10 reps
  • Hammer Strength Incline Press – 10 reps
  • Dumbbell Reverse Lunge – 10 reps
  • Front Plate Raise – 15 reps
  • Bent Over Barbell Row – 10 reps
  • French Curl – 10 reps
  • Three Way Plank – 1 minute
  • Dumbbell Hammer Curl – 10 reps
  • Dumbbell Sumo Squat – 12 reps

Eat Like a Champ – The following is a typical day of eating for Steve Weatherford.

 

Breakfast:

  • 6 egg whites with avocado, spinach, tomato, and onion
  • 1 slice bread
  • 16 oz. orange juice

Post-Workout/Lunch:

  • Spinach or whole wheat wrap, loaded with veggies
  • 1 cup low fat cottage cheese

Dinner 1:

  • 8 oz. turkey meatballs
  • 1 cup brown rice
  • 2 servings asparagus

Dinner 2:

  • 6 oz. salmon
  • 1 cup steamed broccoli or other veggie
  • 16 oz. juice

Snacks:

  • Eaten between meals throughout the day
  • Almonds
  • Kale chips
  • Beef jerky
  • Protein bars

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