This workout is dedicated to keeping your metabolism revved up by creating a huge “after-burn.” The after-burn will help your body ward off any unwanted fat pounds that could try to creep up on you during the hustle and bustle of the season. Beginners can use lighter weights; intermediate and advanced individuals can use heavier weights. This workout routine should be performed in a superset fashion (three sets of 1o-12 reps) and can be done three days a week in conjunction with two days of cardiovascular exercise of your choice.

 

Exercises:

Barbell deadlift

Chest fly

Barbell walking lunges (10 each leg)

Seated row

Lat pull-down

Push-ups

 

Barbell bicep 28’s — Not familiar with this? While holding a barbell either loaded with weight or not, perform seven curls while arms are at a 90-degree angle then immediately perform seven curls at a close range to the face. Immediately do seven more biceps curls with a normal full range of motion then immediately hold the barbell in your fingers while dragging the barbell up your body. This body drag will help build a peak on your biceps muscle!

 

Tricep pushdown

Dumbbell Shoulder press

Dumbbell lateral raise

Kneeling cable crunch

Side-plank crunch (8 reps, extend the arm and lower the hips to 8, then hold for 8 seconds)

Reverse crunch