Dwight Freeney Workout

Dwight Freeney WorkoutDwight Freeney

6’1 268 lbs.
40 time – 4.38

Daunting as one of the most explosive powerful players in the NFL, Dwight is a freak of nature all on his own due to his mental toughness and the Dwight Freeney workout. Day in and day out Dwight consistently pushes his body to the limit. His trick is to make the workout has hard as possible but switch it up and use different methods. Check this out to see what I mean…

He uses many different variations of training to become the “undersized” freak on the field that he is. Here is an example routine of his actual workout taken from Men’s Fitness…

The Details

Perform this workout 3 days a week, making sure you rest at least 1 day between sessions. Alternate among exercises of the same number (1A, 1B, and 1C, for example) until you complete all the sets in that group. In other words, do 1 set of exercise 1A and follow it up with 1 set of 1B, and so on. Don’t move on to the next number until you’ve finished all the prescribed sets. Complete 8 to 12 repetitions of each exercise. Once you can perform more than 12 reps, add more weight to make the exercises more difficult.


Before starting the workout, do 3 warmup sets each of the dumbbell power squat and the dumbbell bench press. Use 50 to 60 percent of your 8-rep max and then gradually add to the weight you use on each set, making sure your final set is no more than 80 percent of the max weight you’ll lift during the workout. Perform 10, 10, and 5 reps during the warmup.

Rest Periods

For exercises 1A to 1C, rest 45 seconds after each exercise and then 2 minutes before repeating the entire sequence.

For exercises 2A to 4B, rest 1 minute after each exercise in the sequence.

1A. Single-Leg Dumbbell Deadlift
(2 or 3 sets)

1B. Dumbbell Stepup
(2 or 3 sets)

1C. Dumbbell Jump Squat
(2 or 3 sets)

2A. Dumbbell Bench Press
(2 or 3 sets)

2B. Dumbbell Row
(2 or 3 sets)

3A. Alternating Incline Dumbbell  Bench Press
(1 set)

3B. Lat Pulldown
(1 set)

4A. V-Up
(2 or 3 sets)

4B. Side Plank With Reach Under
(2 or 3 sets)

If you’re looking for a detailed program that will cover your entire off-season check this out… Total Xplosive Training



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