Other athletes: please help me?

AeroEngineer3141
Thu, 11 Nov 2010 01:01:07 +0000

With only 30 minutes to work out, you won’t have time to complete most work outs. I know I’m not a physical trainer or anything, but I think a full-body workout consisting mainly of supersets of compound exercises with a few isolated exercises tacked on to change things up would be your best bet. Without knowing any thing else about you other than the fact that you’re a wide receiver and a nordic skier, I can’t really give a super specific program that’ll maximize your gains. The following is just a really basic program consisting of a few core exercises that I think do a pretty good job of covering all the important stuff.

Day 1 (Chest and Back)

Bench Press

Wide Grip Pull-Ups / Wide Grip Lat Pull-Down


Incline Dumbbell Press
Barbell Deadlift
Pushups
Core exercises


Day 2 (Shoulders, Biceps, Triceps):

Power Partials

Supine Curls

Decline EZ Bar Triceps Extension


Seated Military Press
Dumbbell Curls (any (proper) way you want, really. some people prefer preacher curls, but I’m not a big fan)
V-bar (or Rope) Push-Down
Pushups
Core Exercises


Day 3 (Legs and Back):

Barbell Squats

Pull-Ups / Lat Pull-Downs


Leg Press
Low Row
Pushups
Core


Each pair/triple represents a superset. As for number of reps/sets, it’s completely up to you (though this is a very full workout, so I’m not sure how many sets you’ll be able to squeeze in). Try to stay between 4 and 10 reps if you’re looking for mass, 12-16 if you’re cutting (meaning it should start to get really difficult 3-4 reps to the end, none of this blow-through-14-reps-and-still-feel-like-nothing-happened nonsense). I honestly don’t know if you’ll be able to finish this in half an hour, so if you think you can free up some time then definitely do that. I kind of just threw this together off of the top of my head, so feel free to change it around.

Go to www.bodybuilding.com, enter the supersite, and go to either exercises or workouts. Exercises is a good place to look if you’re making your own regimen while the workouts section has a list of general workouts aimed towards specific audiences.