Snapshot – Limas Weed
Place: Extensive receiver
School: Texas
Peak: 6’4″
Weight: earlier than Mix coaching, 211 kilos; after, 217 kilos
Bodyfat: earlier than Mix coaching, 8.2%; after, 5.7%
40-yard sprint at NFL Mix: 4.46 seconds
Vertical leap: 35 inches
Drafted: 2nd spherical, 53rd decide total, Pittsburgh Steelers
Monday by way of Friday, gamers usually have a 20-minute high-intensity afternoon lifting session along with their morning lifting and motion exercises. It is a typical “moderate-moderately heavy” Tuesday afternoon session, specializing in chest and triceps, that helped Limas Sweed achieve 6 kilos of lean mass and drop his bodyfat 2.5% in lower than two months. Thursday’s afternoon session would sometimes concentrate on again and biceps.
Heat-Up (light-weight, no relaxation between units)
| Excercise | Units | Reps |
|---|---|---|
| Dumbbell Upright Row | 1 | 8 |
| Dumbbell Snatch | 1 | 8 |
| Dumbbell Squat & Press | 1 | 8 |
| Dumbbell Row | 1 | 8 |
| Dumbbell Curl to Press | 1 | 8 |
| Isometric Lateral Elevate | 1 | 8 |
Working Units (45 second rests between units)
|
Excercise |
Units | Reps |
|---|---|---|
| Incline Cable Flye¹ | 3 | 60 seconds² |
| Triceps Pressdown¹ | 3 | 60 seconds² |
| Flat-Bench Dumbbell Press¹ | 5 | 4 |
¹ Every rep employs the “rep-and-a-half methodology,” whereby a full range-of-motion (ROM) rep is straight away adopted by a rep by way of solely the underside half of the ROM.
² Every set consists of steady reps for 60 seconds.
