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You asked for it, so here it is. My workout routine.
Day 1: Back
1. Deadlifts
2. Pull Ups
3. Bent Over Barbell Rows
4. Barbell Pendley Rows (bring bar to chest)
5. T-Bar Rows
6. Single Arm DB Rows
7. DB Pullovers
More details below ⬇️
My boy is a beast! The best is yet to come. Just wait 🤫
Kenneth Middleton
Phone Number: (919)-800-1750
C/O 2026
LG/LT/C
Franklinton High School
Franklinton NC
3.2 GPA
Height: 6’1
Weight: 295lbs
40: 5.7
Pro-Shuttle: 5.3
Broad Jump: 6’5
Vertical: 21
Wingspan: 78
Offers: 1
@Wils_FB
hudl.com/v/2S0BBd
Big things happening for my boy ✊✊✊
Thank you @CoachLarryHart for coming out to see me today. Learned a lot about Campbell and what it has to offer and loved what I heard. Roll Humps 🐫!
Looking big and strong ✊✊✊
Thank you @coleman5elijah for coming out to see me on Friday. Learned a lot about the Howard program and what it has to offer. Go Bison 🦬!
Here is my modified Shoulder/ Arm Workout for the week:
1. Strict Barbell Press
2. Behind the Neck Seated Shoulder Press
3. Bent Over Barbell Rows to High Chest
4. Landmine Clean Press
5. Barbell Curls
6. Overhead DB Extensions
7. Barbell Shrugs
8. Farmers Walk
So, I’m thinking of not doing any dumbbell or machine laterals for my shoulders for the next 6 months 🤔
Great for teaching coordination and ground strike principles ✊✊✊
If you want to be successful at anything, you have to shift your mindset. Focusing on the process and completing daily tasks is what’s going to make you successful.
Most people have ankle mobility issues. But how do you fix them? Check out the video below for one solution ⬇️
If you want to improve ankle mobility, here’s the real secret:
Most people don’t realize you can’t have better ankle mobility (dorsiflexion) without better pronation.
The two are inseparable if you care about genuine foot mechanics and mobility.
Here’s one of the best, most effective methods I’ve ever used to improve pronation.
One more day, and I’m done for the week!
Day 4: Shoulders/ Arms
1. Strict Barbell Press (Standing Military Press) - 4 progressive sets
2. Standing Dumbbell Side Raises - 3 progressive sets
3. Bent Over Dumbbell Laterals - 3 progressive sets
More below ⬇️
* The rows to high chest are supposed to work your rear delts.
* You can substitute the Landmine clean press with a traditional clean and press.
* If I can’t get 10 reps, that’s my last set.
One more below ⬇️
If you skip your Dynamic Warm Up, you are missing out on a ton of gains, just saying 😊
Finally, Leg Day 🎉
Day 3: Legs
1a. Standing Calf Raises: 3-6 sets
1b. Dumbbell Tib Raises: Same number of sets as Calf Raises
2. Barbell Squats: 4-5 progressive sets
3. Single Leg Landmine RDL: 3 progressive sets
4. Lunges: 2 sets
5. Nordic Curls: 3 Bodyweight sets
I think I might try this soon 🤔
Example of in-season speed day
Took 30 minutes. Get in, get out. 1-2 sets of everything
1. Extensive reverse pogo
2. Extensive reverse SL pogo
3. Intensive reverse pogo
4. Intensive reverse SL pogo
5. Sled push sprint (255lbs)
6. Med ball sprint starts
7. Vertical to broad
8. Vertical to broad (SL)
9. Dynamic KB swing
10. Med ball scoop throw
My current workout routine day 2
Day 2: Chest
Incline Barbell Bench Press
Barbell Bench Press
DB Incline Press
Forearm Rotations
More details below 👇
* progressive sets for incline barbell bench press until you can only complete 7-8 reps for your last set ex: 90 x 10, 135 x 8, 185 x 8, 225 x 7
* progressive sets for barbell bench press until you can only complete 7-8 reps for your last set