Ray Lewis Off Season Workout

Gabe and I are both HUGE NFL fans so when Gabe sent me a workout by Ray Lewis - one of the greatest middle linebackers of all-time, I had to do it. This was a pretty good workout. One unique aspect of the workout was that it was a dumbbell-only full ...

Gabe and I are both HUGE NFL fans so when Gabe sent me a workout by Ray Lewis - one of the greatest middle linebackers of all-time, I had to do it. This was a pretty good workout. One unique aspect of the workout was that it was a dumbbell-only full upper body workout. The rep ranges were also quite a bit outside of my comfort zone as some of the sets we did 22 reps of dumbbell presses. I also found a few of my weaknesses while doing these workouts which is always humbling. All-in-all it was a great change of pace and a nice workout for me to get back in to the free weights as opposed to doing P90X (which I had been doing for the last 3 months).

Here are the Sets and Reps for the Ray Lewis Workout as laid out on http://www.nflplayerworkouts.com/ray-lewis

1. Incline DB Presses

Start with a weight you can do 25 times. Perform 12 reps of normal incline db press, then invert your wrists so your palms face eachother and do another 10 reps.

For the next 4 sets, add 5-10 lbs per set and do 6 regular reps, then 6 with the wrist twist.

2. Flat Bench DB Presses

Same as the incline db press, but only 4 sets. So one set of 22 (12/10) and 3 sets of 12 (6/6)

3. Bent Over Dumbbell Row

Perform four sets of ten with the proper weight for you

4. Front Raise & Side Lateral Raises

Two sets of 10 reps for each direction

5. Tricep Press / Tricep Extension

Three sets of 21 triceps presses and standing triceps extensions. For the first exercise, pick up the end of a dumbbell and press it above your chest - immediately followed by standing tricep extensions (dumbbell behind head and up)

6. DB Curls

Two sets of 14 reps - both arms at the same time

7. Cross Body Curls

Two sets of 14 reps - one arm at a time bring the weight up across your body to the opposite pec - focus on squeezing at the peak.

Ray Lewis Off Season Workout

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