Adrian Peterson Workout Routine

Adrian Lewis Peterson is an American football running back for the Minnesota Vikings of the National Football League (NFL). He was drafted by the Vikings seventh overall in the 2007 NFL Draft.He played college football at Oklahoma. Peterson set the NCAA freshman rushing record with 1,925 yards as a true freshman during the 2004 season. As a unanimous first-team All-American, he became the first freshman to finish as the runner-up in the Heisman Trophy balloting. Peterson finished his college football career as the Sooners’ third all-time leading rusher.
  • Born Name :- Adrian Lewis Peterson
  • Born :- March 21, 1985
  • Born Place :- Palestine, Texas
  • Occupation :- Football player 
  • Position :- Running back
  • No. :-  28 Minnesota Vikings
  • High school :- Palestine (TX)
  • College :- Oklahoma
  • Height :- 6 ft 1 in (1.85 m)
  • Weight :- 220 lb (100 kg)

DIET PLAN 


Breakfast 

  • 4-5 egg whites
  • Low-fat bacon
  • Whole-grain pancakes
Lunch 
  • Baked chicken
  • Vegetables 
  • Rice
Dinner 
  • Grilled chicken breast 
  • Pasta
Night Snack 
  • Muscle Milk Ready-to-Drink
Pre-Workout 
  • Cytomax Ready-to-Drink
Post-workout 
  • 2 scoops Muscle Milk powder


WORKOUT ROUTINE 

Upper Body Workout 
  1. Neck exercises – 1 set of 6-10 reps
  2. Standing shoulder shrug – 1 set of 6-10 reps
  3. Incline press – 3 sets of 6-8 reps
  4. Incline flat bench press – 3 sets of 8-10 reps
  5. Close grip pull up – 1 set to failure
  6. Machine pull over – 1 set of 6-10 reps
  7. Dumbbell lateral raise – 2 set of 6-10 reps
  8. Dumbbell front raise – 2 set of 6-10 reps
  9. Seated cable row – 1 set of 6-10 reps
  10. Seated cable scapular retraction – 1 set of 6-10 reps
  11. Machine chest press – 1 set of 6-10 reps
  12. Incline machine chest press – 1 set of 10 reps
  13. Lat pull down – 1 set of 6-10 reps
  14. Machine overhead press – 1 set of 6-10 reps
  15. Machine row – 1 set of 6-10 reps
  16. Machine reverse flye – 1 set of 8-10 reps
  17. External rotation – 1 set of 6-10 reps
  18. Internal rotation – 1 set of 6-8 reps
  19. Triceps press down – 1 set of 6-8 reps
  20. Cable curls – 2 sets of 3-4 reps
  21. Hand grippe – 2 sets of 3-4 reps
  22. Wrist flex-ion – 1 set of 6-10 reps
  23. Wrist extension – 1 set of 6-8 reps

Lower Body Workout 
  1. Dead-lift – 2 sets of 6-8 reps
  2. Squats – 2 sets of 6-8 reps
  3. Romanian dead lift – 2 sets of 6 reps
  4. Glute ham raise – 2 sets of 6-10 reps
  5. Leg press – 2 sets of 6-8 reps
  6. Leg curl – 1 set of 6-10 reps
  7. One leg press – 1 set of 6-8 reps
  8. Dumbbell step up – 2 sets of 3-4 reps
  9. Lunges – 2 sets of 6-8 reps
  10. Leg curl on exercise ball – 1 set of 4-8 reps
  11. One leg hip extension – 1 set of 6-10 reps
  12. Bridge on exercise ball – 1 set of 8 reps
  13. Hip abduction – 1 set of 6 reps
  14. Standing calf raise – 1 set of 6 reps
  15. Reverse crunches – 2 sets of 8 reps
  16. Cable side bend – 2 sets of 8-10 reps




It brings hope and peace of mind knowing that God gave His only begotten Son for us. I’m able to look back and know that on this day Jesus was born and gave us the opportunity to have eternal life.
— Adrian Peterson 


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