The NFL Combine Workout Week 2 Powered By Bodybuilding.com!

 

Want to play like the pros you just watched today? Then Train Like The Pros!          

                               

In an effort to help you plan your workouts accordingly, we are delivering the NFL Combine Workout every Sunday for those athletes that typically start your workout week on Monday. 

Welcome to the US Sports Online NFL Combine Workout! If this is your first time using the US Sports Online NFL Combine Workout, then please go at your own pace. You may lower the volume, to allow your body to become conditioned to these more challenging workouts. In other words: "Challenge by choice" If this is the first week, for our newcomers, lets get a handle on the goals and objectives of what we want to accomplish over the next 12 weeks and beyond:

The NFL Combine Workout

This is it! Here is the 12-Week (NFL Combine) Off-Season Football Strength and Power Programs! The off-season is the best time of the year for making great improvements. It is the time to develop your strength, power, quickness and conditioning. Those of you who have played football know what needs to be done to get yourself into the kind of shape it takes to be a dominant player. And, if you are new to a football program, just follow the workouts and see great results!

Strength and power are two of the most important physical qualities that a football player can have. These Off-Season Football Programs are specifically designed to improve these qualities. There will be an evolution in these programs from a base strength phase through to a peak power phase. Remember to keep a positive attitude and work hard!

Here it is Athletes! The 2nd week of your FREE* online NFL Combine Workout

Be sure to stay hydrated before, during, and after your workouts.

To get the complete NFL Combine Workout With Speed, Agility, and Quickness Workouts. With our State-OF-The-Art Nutritional Planner as well as any Strength and Conditioning program designed especially for you  Click Here 

*The weights and intensities listed were originally programmed for a specific athlete. Adjust the weights as you see fit and have SAFETY FIRST in mind.

Equipment needed:  Power Gym, Machines, 

Week 2 - Day 1 (Monday) of US Sports Strength & Conditioning NFL Combine Workout's Program Week Difficulty:Hard   View Printer Friendly Version Click on an Exercise Name to view a description of that exercise Select Exercise Name Set and Rep Combinations 1   Warmup and Stretch 8 minutes  2    Video Theraband InternalExternal Warmup Rotation (AD) 15 reps, 12 reps, 10 reps    3    Video Bench Press 10 reps @ 180 lbs, 5 reps @ 225 lbs, 3 reps @ 270 lbs, 2 reps @ 315 lbs, 1 reps @ 360 lbs, 1 reps @ 405 lbs  4    Video Bench Press 225 Test (record reps) 5 record reps  5    Video Bench Press 225 Test 2 (record reps) 5 record reps  6    Video Close Grip Incline Bench Press (30 degree) 5 reps @ 190 lbs, 6 reps @ 255 lbs, 6 reps @ 255 lbs, 7 reps @ 240 lbs  7    Video Dumbbell Fly Stretch 60 seconds  8    Video Dumbbell Lateral Raise 10 reps @ 41 lbs, 8 reps @ 45 lbs, 8 reps @ 41 lbs    9    Video Dumbbell Rear Lateral Raise 10 reps @ 32 lbs, 8 reps @ 35 lbs, 8 reps @ 32 lbs    10    Video Dumbbell Seated External Rotation 10 reps @ 26 lbs, 8 reps @ 28 lbs, 8 reps @ 26 lbs    11    Video Cable Leaning Overhead Triceps Extension 10 reps @ 135 lbs, 8 reps @ 145 lbs, 8 reps @ 135 lbs    12    Video Cable One Arm Triceps Pushdown 10 reps @ 65 lbs, 8 reps @ 70 lbs, 8 reps @ 65 lbs    13    Video Barbell Standing Forearm Flexion 10 reps @ 75 lbs, 8 reps @ 80 lbs, 8 reps @ 75 lbs    14    Video Hanging Bent Knee Leg Raises 19 reps, 19 reps, 15 reps    15    Video Theraball Weighted Crunches 12 reps @ 35 lbs, 10 reps @ 40 lbs  Week 2 - Day 2 (Tuesday) of US Sports Strength & Conditioning NFL Combine Workout's Program Week Difficulty:Hard   View Printer Friendly Version Click on an Exercise Name to view a description of that exercise Select Exercise Name Set and Rep Combinations 1   Warmup and Stretch 8 minutes  2    Video Barbell Power Shrug 5 reps @ 325 lbs, 6 reps @ 435 lbs, 6 reps @ 435 lbs, 7 reps @ 405 lbs  3    Video Barbell Curl 10 reps @ 120 lbs, 8 reps @ 130 lbs, 8 reps @ 120 lbs    4    Video Dumbbell Hammer Curl 10 reps @ 70 lbs, 8 reps @ 75 lbs, 8 reps @ 70 lbs    5    Video Barbell Reverse Curl 12 reps @ 75 lbs, 10 reps @ 80 lbs, 12 reps @ 75 lbs    6   Machine Neck Flex/Ext 12 reps @ 50 lbs, 10 reps @ 55 lbs  7    Video Med Ball Side Throw (standing) 15 reps, 12 reps, 10 reps    8    Video Med Ball Side Throw (kneeling) 15 reps, 12 reps, 10 reps    9    Video Bent Leg Knee Ups from Bench 27 reps, 27 reps, 21 reps    10    Video Alternate Heel Touchers 54 reps, 54 reps, 42 reps    Week 2 - Day 3 (Wednesday) of US Sports Strength & Conditioning NFL Combine Workout's Program Week Difficulty:Hard   View Printer Friendly Version Click on an Exercise Name to view a description of that exercise Select Exercise Name Set and Rep Combinations 1   Warmup and Stretch 8 minutes  2    Video Power Clean 5 reps @ 150 lbs, 4 reps @ 180 lbs, 3 reps @ 210 lbs, 1 reps @ 240 lbs, 1 reps @ 255 lbs, 5 reps @ 240 lbs, 4 reps @ 225 lbs, 5 reps @ 210 lbs  3    Video Reverse Hypers 10 reps @ 55 lbs, 8 reps @ 60 lbs, 8 reps @ 55 lbs    4    Video Close Grip Pull Ups 8 reps, 8 reps, 6 reps    5    Video Barbell Wide Grip Bent Over Row 10 reps @ 190 lbs, 8 reps @ 205 lbs, 8 reps @ 190 lbs    6   Keiser Hip Extension 12 reps @ 85 lbs, 10 reps @ 90 lbs  7   Keiser Hip Flexion 12 reps @ 50 lbs, 10 reps @ 55 lbs  8    Video Standing Toe Press 12 reps @ 230 lbs, 10 reps @ 250 lbs  9   Seated Toe Press 12 reps @ 115 lbs, 10 reps @ 125 lbs  10    Video Barbell Standing Forearm Flexion 12 reps @ 70 lbs, 10 reps @ 75 lbs, 12 reps @ 70 lbs    11    Video Med Ball Twists 15 reps, 12 reps, 10 reps    12    Video Bent Leg Knee Ups from Bench 24 reps, 24 reps  13    Video Cross Crunches 27 reps, 27 reps, 21 reps    Week 2 - Day 4 (Thursday) of US Sports Strength & Conditioning NFL Combine Workout's Program Week Difficulty:Hard   View Printer Friendly Version Click on an Exercise Name to view a description of that exercise Select Exercise Name Set and Rep Combinations 1   Warmup and Stretch 8 minutes  2    Video Theraband InternalExternal Warmup Rotation (AD) 15 reps, 12 reps, 10 reps    3    Video Hang Snatch 5 reps @ 100 lbs, 4 reps @ 120 lbs, 3 reps @ 140 lbs, 5 reps @ 160 lbs, 5 reps @ 150 lbs    4    Video Close Grip Bench Press 10 reps @ 205 lbs, 5 reps @ 245 lbs, 3 reps @ 285 lbs, 6 reps @ 325 lbs, 6 reps @ 325 lbs, 5 reps @ 305 lbs  5    Video Dumbbell Incline Bench Press (30 Degree) 5 reps @ 90 lbs, 6 reps @ 120 lbs, 6 reps @ 120 lbs, 7 reps @ 110 lbs  6    Video Dumbbell Fly Stretch 60 seconds  7    Video Military Press 5 reps @ 150 lbs, 6 reps @ 200 lbs, 6 reps @ 200 lbs, 7 reps @ 190 lbs  8    Video Dumbbell Lateral Raise 10 reps @ 41 lbs, 8 reps @ 45 lbs, 8 reps @ 41 lbs    9    Video Dumbbell Rear Lateral Raise 10 reps @ 32 lbs, 8 reps @ 35 lbs, 8 reps @ 32 lbs    10    Video Dumbbell Lying Triceps Extension 10 reps @ 40 lbs, 8 reps @ 40 lbs, 8 reps @ 40 lbs    11    Video Isometric Neck Exercises 10 seconds, 10 seconds  12    Video Reverse Crunches 24 reps, 24 reps  13    Video Theraball Weighted Crunches 12 reps @ 35 lbs, 10 reps @ 40 lbs  Week 2 - Day 5 (Friday) of US Sports Strength & Conditioning NFL Combine Workout's Program Week Difficulty:Hard   View Printer Friendly Version Click on an Exercise Name to view a description of that exercise Select Exercise Name Set and Rep Combinations 1   Warmup and Stretch 8 minutes  2    Video Squat 10 reps @ 270 lbs, 5 reps @ 325 lbs, 3 reps @ 380 lbs, 6 reps @ 435 lbs, 6 reps @ 435 lbs, 6 reps @ 435 lbs, 8 reps @ 325 lbs    3    Video Dumbbell Walk Lunge 5 reps @ 50 lbs, 6 reps @ 65 lbs, 6 reps @ 65 lbs, 7 reps @ 65 lbs  4    Video Machine Leg Curl 10 reps @ 160 lbs, 8 reps @ 175 lbs, 8 reps @ 160 lbs    5    Video Stretch Deadlifts 10 reps @ 195 lbs, 8 reps @ 210 lbs, 8 reps @ 195 lbs    6    Video Cable Standing Reverse Curl 10 reps @ 90 lbs, 8 reps @ 95 lbs, 8 reps @ 90 lbs    7    Video Cable Preacher Curl 10 reps @ 105 lbs, 8 reps @ 110 lbs, 8 reps @ 105 lbs    8    Video Med Ball Side Throw (kneeling) 15 reps, 12 reps, 10 reps    9    Video Bent Leg Knee Ups from Bench 27 reps, 27 reps, 21 reps    10    Video Alternate Heel Touchers 54 reps, 54 reps, 42 reps

Be sure to cool down and stretch after each workout.                                                                 

                              Great Job! See You Next Week!                

To get your very own customized Strength and Conditioning, nutrition, and lifestyle program, Click Here

*Please consult a physician before engaging in any exercise program. It is highly recommended to have a good foundation of previous weight lifting experience before engagning in the NFL Combine Workout. US Sports Strength and Conditioning assumes no liability if injury or ailment should occur due to your engagement of this program or any of the US Sports Strength and Conditioning  Online or in-person Workouts.

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