Adrian Peterson Workout

Adrian Peterson has been playing football his whole life that is why it was no surprise that he got seventh place in the overall 2007 NFL Draft pick, of which he bagged the “NFL Offensive Rookie of the Year” later that year. Being the running back of the Minnesota Vikings, he was able to get an NFL record of most rushing yards done in a single game. He was also named the MVP during the Pro Bowl game in 2012 and “AP NFL Offensive Player of the Year”.

While it seems that Adrian had it all planned out, from college football directly to the pros, he certainly did not do it sitting down or lounging by the pool. He had to build body, gain mass and get ripped, which in anyone’s book is not as easy as pie. Adrian had to work hard, eat right and make sure that he consistently follow the Adrian Peterson Workout routine as it is crucial for his health and his profession.

Learning How to Eat Right with Adrian Peterson

As a football player, Adrian needs to gain weight and increase his mass in order to be strong, ripped and muscled up. So before anything else, proper nutrition should be keyed-in and as protein is essential for building and repairing muscles, Adrian makes sure that he gets enough protein in his diet plan. In addition to protein, Adrian consumes complex carbohydrates, healthy fats, and high-fiber vegetables to make sure that even if he’s trying to get mass, he’ll still look lean and ready to run to win a football match.

Of course, Adrian allows himself to eat anything he wants from time to time, like his favorite ice cream flavor, cookies and cream. It’s all about moderation and learning how to burn calories the right way. As he’s a native of the South, he loves to consume fried chicken but as he is watching what he eats, he knows he has to get it grilled as well.

The Adrian Peterson Sample Daily Menu

  • 8AM Breakfast –  four to five egg whites, whole grain pancakes, low fat bacon
  • 9AM Before Workout – Cytomax ready-to-drink protein milk
  • 10AM After Workout – two scoops Muscle Milk powder, usually in cookies & creme flavor
  • 1PM Lunch – baked chicken, vegetables like green beans or carrots, steamed rice
  • 5PM Dinner – grilled chicken breast, pasta
  • 9PM Nighttime Snack – anything goes

The Adrian Peterson Workout Regimen

Adrian starts his rigorous workout early and usually splits it up into three micro-workouts in the week, focusing on the upper body, lower body, and slow down or conditioning drills. He only works out four times a week wherein Mondays and Wednesdays are for upper body workout with conditioning drills while Tuesdays and Thursdays are for lower body routine with conditioning workout as well.

These conditioning routine allows the body to recover, usually after resistance training in the gym. These drills are best done if treated like a circuit, doing repetitions without stopping for rests or breaks in between.

Adrian knows that too much workout can drain his energy and stamina that is why he tries to consistently maintain the right pacing especially during peak season. If he’s going to do his workout when he has training practice or games, he tweaks his routine by lowering reps or decreasing the sets but maintaining the intensity.

The Adrian Peterson Football Workout

A) Monday & Wednesday Workout, for upper body strength

  • standing overhead dumbbell tricep extension for triceps, beginner intensity for 3 sets, 8 reps with a minute to rest
  • dumbbell kickback for triceps, beginner intensity for 3 sets, 8 reps with a minute to rest
  • tricep dip machine for triceps, beginner intensity for 3 sets, 6 reps with a minute to rest
  • v-bar tricep pushdown for triceps, beginner intensity for 4 sets, 8 reps with a minute to rest
  • tricep pushdown for triceps, beginner intensity for 4 sets, 8 reps with a minute to rest
  • decline dumbbell bench press for the chest, intermediate intensity for 3 sets, 6 reps with a minute to rest
  • cable crossover for the chest, beginner intensity for 3 sets, 8 reps with a minute to rest
  • dumbbell fly for the chest, beginner intensity for 3 sets, 8 reps with a minute to rest
  • incline bench press for the chest, beginner intensity for 3 sets, 6 reps with a minute to rest
  • bench press for the chest, beginner intensity for 3 sets, 6 reps with a minute to rest

B) Tuesday & Thursday Workout, for lower body resistance

  • straight-leg deadlift for hamstrings, intermediate intensity for 3 sets, 6 reps with a minute to rest
  • dumbbell squat to bench for quads, intermediate intensity for 3 sets, 6 reps with a minute to rest
  • leg press for quads, beginner intensity for 3 sets, 8 reps with a minute to rest
  • seated leg curl for hamstrings, beginner intensity for 3 sets, 8 reps with a minute to rest
  • dumbbell lunge for quads, beginner intensity for 3 sets, 8 reps with a minute to rest
  • seated machine calf raise for calves, beginner intensity for 3 sets, 8 reps with a minute to rest
  • leg extension for quads, beginner intensity for 3 sets, 8 reps with a minute to rest

How to Successfully Apply the Adrian Peterson Workout

The Adrian Peterson workout is designed for people who wish to gain mass, be strong and have the muscles they have always dreamt of. Mix it with the proper diet for energy and endurance and it can help you last for hours in a game.

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