Train Like A Pro: Adrian Wilson’s Workout

Team: Arizona Cardinals
Position: Safety
Birth Date: October 12, 1979
Height: 6′ 3”
Weight: 230lbs

The Workout

• Seated Dumbbell External Shoulder Rotation   2/10
• Barbell Bench Press   4/6, 5, 4, 3  superset with  Pronated Grip weighted Pullup  4/8, 7, 6, 5
• Pronated Grip Incline DB Press   3/8  superset with  Neutral Grip Incline DB Row   3/8
• Standing Reverse EZ-Bar Curl   3/10  superset with  Neutral Grip Decline DB triceps Extension  3/8  superset with  Neutral Grip Prone Reverse Flye    3/12
• Barbell Squat   4/6  superset with  Barbell Hip Thrust   4/10
• Bulgarian DB Split Squat   4/8  superset with  Glute Ham Raise   4/6
• DB Single-Leg Romanian Deadlift   3/10  superset with  DB Split Squat Holds 3/ superset with  Barbell Calf Raise 3/15