Andre Johnson Workout

Becoming one of the biggest athletic beasts isn't easy but becoming it as a wide receiver sounds insane!! Let's take an in-depth look at the Andre Johnson workout and see how the 4 days of training back at his alma mater The U makes him the monster he is on the field…

(Courtesy of Men's Fitness and University of Miami)

Day 1

1. Bench Press

Sets: 4 Reps: 10, 10, 6, 6

Grab the bar outside shoulder-width grip. Your shoulder blades should be squeezed together and your back arched. Take the bar out of the rack and squeeze it hard. Lower it to just below your sternum and then push your feet hard into the floor to help you press the weight up.

2. Shrug

Sets: 3 Reps: 10

Hold a barbell in front of your thighs at arm’s length. Shrug your shoulders as high as you can.

3. Incline Bench Press

Sets: 4 Reps: 5

Set an adjustable bench to a 30- to 45-degree incline and lie down on it. Squeeze the bar hard and arch your upper back. Lower the bar to the upper part of your chest, tucking your elbows close to you as it comes down. Once the bar touches your chest, push your feet hard into the floor. Press the weight up, focusing on pushing it back toward your face.

4. Seated Overhead Press

Sets: 3 Reps: 6

Grab the bar about shoulder width. Press the bar overhead and slightly backward so that it ends up in line with the back of your head at the top.

5. Overhead External Rotation W/ Plate

Sets: 1 Reps: 10

Hold a lightweight plate in each hand and raise your elbows out to your sides. Keeping a 90-degree bend in your elbows, rotate your forearms backward until

6. External Rotation W/Elbows at Sides (Not Shown)

Sets: 1 Reps: 10

Keeping your elbows tight to your sides, rotate your forearms outward.

7. Lateral Raise

Sets: 1 Reps: 10

Let your arms hang in front of your body and then raise them out 90 degrees.

Day 2

1. Power Clean

Sets: 5 Reps: 3

Set a barbell on the floor, crouch down, and grab it with hands outside shoulder width. Explosively stand up and shrug the bar, coming up onto the balls of your feet. As the bar rises to chest level, flip your wrists over so that your palms face the ceiling and your upper arms are parallel to the floor. Allow your knees to bend as you absorb the force of the bar at your shoulders.

2. Squat

Sets: 4 Reps: 10, 8, 6, 4

Stand with your feet a bit wider than shoulder-width apart and your toes turned slightly outward. Bend your hips back and then your knees (push them outward as you go down) to lower your body as far as you can.

3. Front Squat

Sets: 4 Reps: 5

Same thing as squat just load the bar on the front of your shoulders

4. Romanian Deadlift

Sets: 3 Reps: 6

Hold the bar at arm’s length and let it touch the front of your thighs. Bend your hips back and then your knees, lowering the weight until you feel you’re about to lose the arch in your lower back. Then pull it back up.

5. Pull-Up

Sets: 4 Reps: Max

Perform four sets of as many pull-ups as you can. Change your grip each set shoulder width, wide, narrow, and palms facing toward you

6. Two-Point Dumbbell Row

Sets: 3 Reps: 10

Bend slightly and with the dumbbell hanging raise the weight to the armpit area

Day 3

1. Bench Press 4 sets - 10, 10, 6, 6

2. Shrug 3 sets - 10

3. Incline Press 4 sets - 5

4. Dumbbell Press

Sets: 3 Reps: 6

Start holding a dumbbell in each hand at shoulder level. Press the weights straight overhead.

5. Dip

Sets: 3 Reps: 15

Suspend yourself over the parallel bars of a dip station and then lower your body until your upper arms are parallel to the floor.

6. Plate Raise

Sets: 2 Reps: 10

Hold a weight plate with both hands and raise it to eye level.

7. Medicine Ball Sit-Up

Sets: 2 Reps: 10

Hold a medicine ball with both hands and sit on the floor with your knees bent 90 degrees. Perform a sit-up and raise the ball straight overhead.

Day 4

1. Clean Pull

Sets: 3 Reps: 5

Perform the power clean as you did on Day 2 but omit the “catch” portion of the lift—only pull it off the floor and shrug it explosively

2. Speed Squat

Sets: 4 Reps: 10, 10, 8, 8

Same as squat but as fast as possible with less weight.

3. Stationary Lunge

Sets: 4 Reps: 4

Hold the bar on your traps and raise one leg up until your knee is higher than your hips. Complete your reps on one side and then switch legs.

4. Stepup

Sets: 3 Reps: 6

Step on a box or bench with dumbbells in each hand

5. Pullup

Sets: 4 Reps: Max

Repeat the pullup circuit as you did on Day 2.

Read additional info on: www.mammothstrength.com