Workout Routines

Javon Walker's Shoulder Workout

The former NFL Pro Bowler is now competing on a different platform: IFBB men’s physique.

Javon Walker's Shoulder Workout
Duration 25 Min
Exercises 4
Equipment Yes

Former NFL wide receiver and MLB draftee Javon Walker has taken his talents to the fitness industry. To stay ripped, the new physique pro sticks to a lot of conditioning work that made him a 2004 Pro Bowl pick: sprints, stadium steps, agility ladder drills, and plyometrics. In the gym, however, Walker has shifted the focus away from power development to pure aesthetics.

“In football, we’d work total-body, explosive movements, but now it’s about developing body parts using certain angles,” he says. Ultimately, success in football and in the physique division carry similar demands. “Waking up on time, running routes properly, and being accountable—that transitions to men’s physique because of the dedication you need to train and diet.”

SEE ALSO: NFL Combine Muscle Training>>

NFL FIT: A NEW TREND?
Javon Walker named two other football players who are now interested in the men’s physique division.

Nick Barnett: Free agent linebacker
“He sent me a message about being a mentor and how he can transition into this sport because he loves to work out.”

Braylon Edwards: Former Pro Bowl wide receiver
“He said, ‘I’ve got to get right so I can get up there and stand next to you onstage. Somebody has to push you.”

WALKER AT A GLANCE
AGE: 37
HEIGHT: 6'4"
WEIGHT: 225 lbs
RESIDENCE: Houston, TX
TWITTER: @Javon_Walker84
DID YOU KNOW? Javon Walker is CEO of Formulation1 Nutrition.

Directions for Javon's shoulder workout: For band moves, step on a resistance band and loop each end on a dumbbell. Rest 90 seconds between sets.

The Shoulder Workout

Exercise 1

Band Front Raise
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6 sets
15 reps
90 sec rest

Exercise 2

Band Lateral Raise
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6 sets
15 reps
90 sec rest

Exercise 3

Lateral Raise
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3 sets
15 reps
90 sec rest
Alternate one arm at a time.

Exercise 4

Band Overhead Press
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6 sets
15 reps
90 sec rest
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