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Drew's Strength Corner

Written by Paul Meyer

Sunday, 07 March 2010 21:50

Originally posted February 28th, 2005 and re-printed just in time for the 2010 CAFA pre-season...

Andrew Ehlers, 15 time Triathalete, creator of the critically acclaimed "Pudgkins Diet", 3 time WalMart Male Underwear Model of the Year and regular contestant on ESPN's Strongest Man Competition brings us.... The Strength Corner!

This workout does not include any barrell lifts, caber tosses or bus pulls, however, you will find a thorough Strength Program outlined to maximize and focus your workouts for the healthiest and most complete results.
For questions, feel free to contact This e-mail address is being protected from spambots. You need JavaScript enabled to view it directly!

Day 1

Biceps, Triceps, & Forearms

Barbell Curl

---4x12 then 2x5
In between barbell curl---forearm barbell behind back curl up

with bar behind back, close grip, curl bar upwards and down

----5x15or20
Standing Dumbbell Curl Circuits

Start with Highest weight you can do 10 reps with and then go down a weight doing reps to failure for each weight all the way down to the lowest dumbbell weight you have even if it’s 5 pounds.

Do 3 complete Circuit sets.
French Press Triceps Pullovers

Laying on your bench on your back with bent arms over head holding weight, lift over your head then back over nose to a straight arm position and repeat

---3x12
Lat Tower triceps pushdown

Hands close together, elbows in next to body, push down and repeat---never straighten arms all the way

---3x12
Forearms standing barbell turbo twirl

with arms out from hips with forearms parallel to the ground and fists out holding dumbbells

---3x15or20
Incline bench standing behind one arm Dumbbell curls

---3x12

Sitting on the edge of the bench and feet outward on top of dumbbell lower body 1 to 2 feet concentrating on triceps and you will also feel it in the rotary and shoulder areas

Day 2

Shoulders & Back

Bench straight up back position

military press with Dumbbells

---4x12
Lat tower behind the neck sitting pulldowns

nice and slow for the burn---last three reps hold to neck position for count of 15 seconds—

Don’t cheat fokker!

---4x12
Incline reverse fly

---3x12
Dumbbell side front raises

---3x12
Bent over barbell rows

---6x10
One knee up lat raises with dumbbell

---3x12

Day 3

Chest

Bench Pyramid

---1x12, 1x10, 1x8, 1x6, 1x4, 1x2, 1x1, 1x12 nice and slow on last set for stretching and burn purposes
Incline Bench Press dumbbell flys

---3x12
Wide Flat Bench Press Dumbbell Flys

---3x12
Incline Bench

---3x12
Pushups

---6 sets of 20---4 regular, one x-mas tree, and one clapper set

3 - 4 Days a Week

Abs

One leg up crunches towards upward knee each side

---2 x15or20
Both legs up in air crossed crunches straight forward

---2x15or20
Laying on side—handle bar crunches

---2x15or20
Regular sit-ups Rocky style side to side

---2x25

Comments

0 #5 KOGs 2010-04-07 15:43

Boys - AFL players concentrate on their core, particularly their lower back. Try squats, good mornings, lunges, and roman chair back extensions(unle ss Ron Burgundy is behind you). These are also very good exercises if you have back problems and have overdeveloped abs from dong shitloads of situps without developing the antogonist muscles.

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+1 #4 Brett Isadore 2010-03-23 15:21

thats my warm-up

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0 #3 Bill 2010-03-22 14:56

Brett, Do your workouts involve masturbating to Michael Bolton photos and listing to his whole collection?
If so, we should become workout buddies. Wink

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