Terrells Fitness Plan
Ex NFL Pro T.O still has it!
The best abs of any ex player follows a day day split workout/fitness routine
On the following two days he'll do supplemental exercises that he feels he needs. "I may do triceps press downs, the same as on Monday." After that it is all pretty much up in the air. "Typically, I may come in and do some ab work. He stated.
MONDAY: ABS, BACK, TRICEPS
EXERCISE SETS REPS
Decline Sit-Up 4 - 20
with 5-pound medicine ball Hanging Leg Raise 4 - 20
Hammer-Strength Lat Pulldown 4, 13, 11, 9, 8
One-Arm Dumbbell Row 4 7-11
Low-Back Extension 4 7-11
Cable Pressdown (Bar or Rope) 4 - 12
Seated Dip Machine 4 - 7-11
Hammer-Strength Chest Press 4 - 7-11
TUESDAY: ABS, CHEST, BICEPS
EXERCISE SETS REPS
Decline Oblique Crunch 4 -13, 11, 9, 8
Lying Alternating Leg Raise 4 - 40 sec.
Flat-Bench Dumbbell Press 4* 9, 8, 11, 11
Incline Dumbbell Press 4* 12
Standing Straight-Bar Curl 4 - 8
Hammer Curl 4 - 11
Seated Dumbbell Curl 4- 11
*On the first two sets, TO keeps his palms neutral. On the last two, he uses lighter weight and pronates his wrists (turns his palms forward) as he presses up.
THURSDAY: ABS, QUADS, SHOULDERS
EXERCISE SETS REPS
Decline Sit-Up 4 - 20, 19, 18, 17
Hanging Leg Raise 4 -20
Leg Press 4 12-13
Hack Squat Machine 4 7-11
Leg Extension 4* 7-11
Seated Shoulder Press 4 7
Seated Lateral Raise 4 - 9
Angled Lat Pulldown[dagger] 4 - 10
*On the first two sets, TO points his toes out; the last two, he points his toes in, [dagger]Shoulder-width grip, pulling bar to upper chest.
FRIDAY: ABS, HAMSTRINGS, CALVES
EXERCISE SETS REPS
Decline Oblique Crunch 4 13, 11, 9, 8
Lying Alternating Leg Raise 4 40 sec.
Standing Leg Curl 4 7-11
Dumbbell Stiff-Legged Deadlift 4 12
Lying Leg Curl 4 7-11
Standing Calf Raise 4 13
Seated Calf Raise 4 13
Note: Owens warms up for seven minutes on a stationary bike before each workout; he has Wednesday, Saturday and Sunday off from lifting.
The best abs of any ex player follows a day day split workout/fitness routine
On the following two days he'll do supplemental exercises that he feels he needs. "I may do triceps press downs, the same as on Monday." After that it is all pretty much up in the air. "Typically, I may come in and do some ab work. He stated.
MONDAY: ABS, BACK, TRICEPS
EXERCISE SETS REPS
Decline Sit-Up 4 - 20
with 5-pound medicine ball Hanging Leg Raise 4 - 20
Hammer-Strength Lat Pulldown 4, 13, 11, 9, 8
One-Arm Dumbbell Row 4 7-11
Low-Back Extension 4 7-11
Cable Pressdown (Bar or Rope) 4 - 12
Seated Dip Machine 4 - 7-11
Hammer-Strength Chest Press 4 - 7-11
TUESDAY: ABS, CHEST, BICEPS
EXERCISE SETS REPS
Decline Oblique Crunch 4 -13, 11, 9, 8
Lying Alternating Leg Raise 4 - 40 sec.
Flat-Bench Dumbbell Press 4* 9, 8, 11, 11
Incline Dumbbell Press 4* 12
Standing Straight-Bar Curl 4 - 8
Hammer Curl 4 - 11
Seated Dumbbell Curl 4- 11
*On the first two sets, TO keeps his palms neutral. On the last two, he uses lighter weight and pronates his wrists (turns his palms forward) as he presses up.
THURSDAY: ABS, QUADS, SHOULDERS
EXERCISE SETS REPS
Decline Sit-Up 4 - 20, 19, 18, 17
Hanging Leg Raise 4 -20
Leg Press 4 12-13
Hack Squat Machine 4 7-11
Leg Extension 4* 7-11
Seated Shoulder Press 4 7
Seated Lateral Raise 4 - 9
Angled Lat Pulldown[dagger] 4 - 10
*On the first two sets, TO points his toes out; the last two, he points his toes in, [dagger]Shoulder-width grip, pulling bar to upper chest.
FRIDAY: ABS, HAMSTRINGS, CALVES
EXERCISE SETS REPS
Decline Oblique Crunch 4 13, 11, 9, 8
Lying Alternating Leg Raise 4 40 sec.
Standing Leg Curl 4 7-11
Dumbbell Stiff-Legged Deadlift 4 12
Lying Leg Curl 4 7-11
Standing Calf Raise 4 13
Seated Calf Raise 4 13
Note: Owens warms up for seven minutes on a stationary bike before each workout; he has Wednesday, Saturday and Sunday off from lifting.
