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)
Excercise
Sets
Reps
Dumbbell Upright Row
1
8
Dumbbell Snatch
1
8
Dumbbell Squat & Press
1
8
Dumbbell Row
1
8
Dumbbell Curl to Press
1
8
Isometric Lateral Raise
1
8
Working Sets (45 second rests between sets)
Excercise
Sets
Reps
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.
