Snapshot - Limas Weed
Position: Wide receiver
Weight: before Combine training, 211 pounds; after, 217 pounds
Bodyfat: before Combine training, 8.2%; after, 5.7%
40-yard dash at NFL Combine: 4.46 seconds
Vertical leap: 35 inches
Drafted: 2nd round, 53rd pick overall, Pittsburgh Steelers
Monday through Friday, players normally have a 20-minute high-intensity afternoon lifting session in addition to their morning lifting and movement workouts. This is a typical "moderate-moderately heavy" Tuesday afternoon session, focusing on chest and triceps, that helped Limas Sweed gain 6 pounds of lean mass and drop his bodyfat 2.5% in less than two months. Thursday's afternoon session would typically focus on back and biceps.
Warm-Up (lightweight, no rest between sets)
|Dumbbell Upright Row||1||8|
|Dumbbell Squat & Press||1||8|
|Dumbbell Curl to Press||1||8|
|Isometric Lateral Raise||1||8|
Working Sets (45 second rests between sets)
|Incline Cable Flye¹||3||60 seconds²|
|Triceps Pressdown¹||3||60 seconds²|
|Flat-Bench Dumbbell Press¹||5||4|
¹ Each rep employs the "rep-and-a-half method," wherein a full range-of-motion (ROM) rep is immediately followed by a rep through only the bottom half of the ROM.
² Each set consists of continuous reps for 60 seconds.