Adrian Peterson Workout routine and Diet plan

 Adrian Peterson Workout routine and Diet plan

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Adrian Peterson Workout routine and exercises
Adrian Peterson diet plan and fitness secret

Adrian Peterson Workout routine and Diet plan. Adrian Peterson was born on March 21, 1985 is an professional American football player. He plays for for the Minnesota Vikings of the National Football League. He is a guy that brings a ton of intensity to the weight room. He has a max squat of 540 pounds, but rarely will show off. 

"I try to create a different environment. I don't really say much, but guys are watching you, especially when you're in the position I'm in. That's not why I'm doing it; it's how I've always worked, and I've always had my mind set to be the best. And I know what it takes: hard work," he says.
Let us look at Adrian Peterson's Body Fitness Secret training.




 
Height: 6 ft 1 in or 185 cm
Weight: 217 pounds or 98 kg

Exercise routine

Day 1: Upper Body

• Neck exercises: 1 set of 6-10 reps
• Standing shoulder shrug: 1 set of 6-10 reps
• Incline press: 3 sets of 6-8 reps
• Incline flat bench press: 3 sets of 8-10 reps
• Close grip pull up: Do as much as you can
• Machine pull over: 1 set of 6-10 reps
• Dumbbell lateral raise: 2 set of 6-10 reps
• Dumbbell front raise: 2 set of 6-10 reps
• Seated cable row: 1 set of 6-10 reps
• Seated cable scapular retraction: 1 set of 6-10 reps
• Machine chest press: 1 set of 6-10 reps
• Incline machine chest press: 1 set of 10 reps
• Lat pull down: 1 set of 6-10 reps
• Machine overhead press: 1 set of 6-10 reps
• Machine row: 1 set of 6-10 reps
• Machine reverse flye: 1 set of 8-10 reps
• External rotation: 1 set of 6-10 reps
• Internal rotation: 1 set of 6-8 reps
• Triceps press down: 1 set of 6-8 reps
• Cable curls: 2 sets of 3-4 reps
• Hand grippe: 2 sets of 3-4 reps
• Wrist flex-ion: 1 set of 6-10 reps
• Wrist extension: 1 set of 6-8 reps

Check out: Michael Phelps body training schedule

 

Check out: Ryan Lochte fitness Secret training


Day 2: Lower Body

• Dead-lift: 2 sets of 6-8 reps
• Squats: 2 sets of 6-8 reps
• Romanian dead lift: 2 sets of 6 reps
• Glute ham raise: 2 sets of 6-10 reps
• Leg press: 2 sets of 6-8 reps
• Leg curl: 1 set of 6-10 reps
• One leg press: 1 set of 6-8 reps
• Dumbbell step up: 2 sets of 3-4 reps
• Lunges: 2 sets of 6-8 reps
• Leg curl on exercise ball: 1 set of 4-8 reps
• One leg hip extension: 1 set of 6-10 reps
• Bridge on exercise ball: 1 set of 8 reps
• Hip abduction: 1 set of 6 reps
• Standing calf raise: 1 set of 6 reps
• Reverse crunches: 2 sets of 8 reps
• Cable side bend: 2 sets of 8-10 reps

Day 3: Upper body  exercises same as Day 1.

Day 4: Lower body exercises same as Day 2.

 
Check out: Derek Jeter Exercises and Nutrition

Eating plan

• Breakfast: 4-5 egg whites, Low-fat bacon, Whole-grain pancakes
• Lunch: Baked chicken, Vegetables and Rice
• Dinner: Grilled chicken breast & Pasta
• Nighttime snack: Muscle Milk Ready-to-Drink
• Pre working out: Cytomax Ready-to-Drink
• Post working out: 2 scoops Muscle Milk powder