Vernon Davis Workout

[jamiewoodson83]

Vernon Davis Workout

Monday
Light Warm Up
Kettlebell Swing
Power Clean
Bench Press
Triceps Excercise*
Circuit*
Abs
Farmers Walk*

Tuesday
Light Warm Up
Kettlebell Swing
Explosives*
Barbell Squat
Speed Deadlift
Back Hyperextension
Calf Raise
Abs
Dumbbell Clean

Thursday
Light Warm Up
Kettlebell Swing
Power Clean
Bench Press
Upper Back Exercise
Triceps Excercise
Special Excercise*
Lat Pull Down or Pull Up
Abs
Grip Excercise
Neck Lateral Flexion

Friday
Light Warm Up
Kettlebell Swing
Single Leg Squat
Explosives
Reverse Hyperextension
Posterior Chain
Calf Raise
Abs
Dumbbell Clean
Neck Rotation/Twisting

Notes

Circuit
Three different excercises.
Pulling Move (Rows)
Pushing Move (Chest/Tricep)
Shoulder Move (Lat Raises)

Farmers Walk
Walk length of gym holding 20 kg plates

Explosives
Squats
Box Squats
Box Jumps

Special Excercise
Can be any excercise
3-5 Minutes rest between sets
10-30 Reps
Stopping short of failure

*Courtesy of Muscle & Fitness*